Mon, 23 Aug 2021 01:29:25 +0000 en-US hourly 1 How to reduce carbohydrate intake while following a vegetarian diet Sun, 22 Aug 2021 19:30:05 +0000

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23 Aug 2021, 01:00

Carbohydrates are essential for the proper functioning of the human body. However, too much carbohydrate can lead to problems such as weight gain.

Cutting back on carbohydrates is not easy, especially with an Indian vegetarian diet. Our regular meals contain either rice or roast, both high in carbohydrates. But you can always find a way around them.

Here are some ways to reduce your carbohydrate intake.

Replace carbohydrates with a diet high in protein and fat

Replace carbohydrates with a diet high in protein and fat

The Indian diet is such that when you suddenly reduce your carbohydrate intake, you might crave it.

The best way to prevent this urge is to replace high carbohydrate foods in your diet with foods high in protein and fat. These will keep you fuller for longer.

These foods include nuts, seeds, and vegetables like tomatoes, cauliflower, legumes, berries, and avocados.

Avoid artificially sweetened drinks, including fruit juices

Avoid artificially sweetened drinks, including fruit juices

Sugar is the main source of carbohydrates. Therefore, drinks, including fruit juices, sweetened with sugar can increase your carbohydrate intake.

Excess sugar also leads to diabetes and other health problems.

So be sure to avoid these drinks to reduce sugar intake. Replace the sugar with natural, healthy sweeteners like honey to add a nutrient.

Choose low-carb dairy products like almond milk, coconut milk

Choose low-carb dairy products like almond milk, coconut milk

Milk may meet your calcium needs, but it’s also high in carbohydrates because it contains a type of sugar called lactose. You can replace regular milk with low-carb options like almond or coconut milk.

Greek yogurt and cheese are great low-carb dairy products that will meet your dietary needs without adding extra calories. Other sugary dairy products should also be avoided.

Be careful when choosing what to snack on

Be careful when choosing what to snack on

Snacking between meals is how we suppress the feeling of hunger. But these snacks are often loaded with carbohydrates and end up adding unnecessary calories.

Chips, crackers, and baked goods are among those foods, which can easily be replaced with nuts like almonds, walnuts, and peanuts.

You can also replace the flour used for baking with alternatives like almond or coconut flour.

How to track your carbohydrate intake?

There are many nutrition tracker apps available online that can monitor your carbohydrate intake from your devices. Just enter your food intake for each meal and snack. Nutrients, including carbohydrates, are calculated automatically to help you make the right meal choices.

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What would you like to know Wed, 28 Jul 2021 12:29:43 +0000

The keto diet is a low-carb diet designed to force your body to burn ketones for fuel rather than sugar from carbs.

The liver produces ketones from fat stores – called ketosis – hence the name of the diet. The main goal during the diet is to keep the body in a state of ketosis so that it begins to fuel your daily activity with energy from fat.

Ketosis is a natural state in which our body enters on an empty stomach. Once your body depletes energy stores from carbohydrates, the body switches to ketones for fuel. While fasting is the best way to induce ketosis, a high-carb diet will also work.

Keto meal consisting of chicken, nuts, broccoli and carrots. Photo: Envato Elements / bhofack2

The principles behind the diet are similar to the banting diet, but the carbohydrates are even more limited. Unlike the banting diet, you need to carefully monitor your protein intake.

High level, here is what you would be allowed on the Keto Diet:

  • Saturated fats from oils can be consumed in large amounts, along with smaller amounts of healthy unsaturated fats.
  • Fruits are prohibited – they are high in carbohydrates, but small portions of certain fruits, like berries, are allowed.
  • Limit vegetables that are high in carbohydrates. Opt for leafy green vegetables that grow above the ground.
  • Avoid large amounts of meat, but low-carb, unprocessed meats are getting the green light.
  • Fish and other seafood are great additions to your menu.

Is the keto diet safe?

There are obvious dangers in removing carbohydrates from fruits and vegetables. You will eventually run out of vitamins and minerals, as well as decrease your fiber intake, which can lead to constipation.

low carb keto keto diet
Vegetarian Buddha bowl with eggs and fresh raw vegetables. Photo: Envate Elements / Timolina

Plus, like all high fat diets, consuming saturated fat may be linked to increased bad cholesterol and heart disease. At the moment, there is a lot of debate around this issue.

Planning and research are essential

The keto diet is unnatural; you will need to prepare your refrigerator in advance and plan your meals in advance. The only advantage of the keto diet over other diets is that you can test for ketosis.

A few companies sell these keto bands that give you an indication of your ketone body concentration. This means that you will never have any doubts about the effectiveness of your diet or the impact of cheating on ketosis.

Many people who try keto also report a ‘keto flu’. It is usually an unpleasant period during which the body adapts. The dieter may experience symptoms such as fatigue, headache, irritability, difficulty concentrating (“brain fog”), lack of motivation, dizziness, cravings for sugar, and nausea.

low carb keto keto diet
Meats, cheese, eggs, leafy greens, nuts, berries and avocado. Photo: Envato Elements / Nadianb

It’s bad enough that many throw in the towel on the diet. However, many other users report that their body adapts after a few days.

Changing the way your body eats is no small change and should be undertaken with caution.

Make sure you do the proper research. Talk to your doctor before making any permanent changes to your diet and exercise routine.

The information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Before starting any treatment, please consult your health care provider.

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‘Powerful’ Image Shows Benefits of Switching to a Complete Diet Wed, 21 Jul 2021 07:00:00 +0000

We would all love Russell Westbrook’s chest, Cristiano Ronaldo’s legs, and Chris Hemsworth’s shoulders, but the reality is, it’s all in demand.

Most of us would be content to be healthy.

But in the age of Uber Eats and Uber Temptation, it’s easy to find yourself in a Netflix cocoon and swill, feeding on a diet of popcorn, pods, and takeout.

Or is it just me?

Either way, the obesity epidemic in the United States (and, to a lesser extent, Australia), along with the various other prevalent eating disorders, testify that it is not easy for everyone. the world to have a healthy relationship with food.

Although we cannot operate this switch for you, we can bring you the knowledge of nutrition coach Max Lugavere, who regularly consults Instagram with expert nutrition advice, for those looking for a healthy – but not puritanical – relationship with what they put on their plate.

Lugavere recently released a graphic that demonstrates, “The power to change your diet for more whole foods and less processed foods. “

“Here are some powerful examples of how switching to more whole foods will not only help your waistline, but it will also help your overall health,” Lugavere captioned the post, saying the key concept is density. caloric.

“Don’t just take my word for it. In a 2019 crossover trial by Hall et al, ultra-processed diets caused excessive calorie intake which in turn resulted in weight gain unlike the minimally processed diet.

While it’s not a shock, takeout foods of the type shown in the graph have more calories than whole foods, here at DMARGE we found the magnitude of the difference surprising.

Lugavere then cited other research: “Another 2019 study by Schnabel et al. has linked an increased consumption of ultra-processed foods to a higher risk of all-cause mortality. (Approximately 14% higher risk of all-cause mortality for every 10% increase in consumption of ultra-processed foods).

He added: “A 2014 study by Wolfson et al. found that people who cook at home 6-7 evenings per week compared to those who eat often in restaurants save an average of 150 calories per day, or 1,050 calories per week! Not to mention all of the cheap added oils, sugar, and other additives that you avoid when cooking your own food.

“Now, it’s not about being perfect! If most of your diet comes from whole foods and from trusted brands that contain minimally processed ingredients, there will always be room for some fun foods when the opportunity arises or if you want a tasty treat.

Lugavere then left a number of tips for anyone unsure of where to start their culinary journey.

  1. Stop drinking your calories (other than soups, low sugar smoothies, or protein shakes)
  2. Make a habit of shopping every week
  3. Start a meal prep routine
  4. Cook more dinners at home
  5. Try making some of your favorite desserts from scratch in the kitchen with healthier ingredients
  6. Read food labels and make sure you can figure out what’s even in the packaged foods you choose

Food for thought.

Read more

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Atkins Diet Foods You Can and Cannot Eat Thu, 24 Jun 2021 07:00:00 +0000

During the early stages of the Atkins diet, you will need to restrict many foods (including grains, fruits, and sugar), but over time you may add some of these foods back on.

Image Credit: OlgaMiltsova / iStock / GettyImages

The Atkins Diet is a popular low-carb diet program that began in the 1960s, according to the Mayo Clinic. Because this diet limits carbohydrates, you will need to be careful about what you eat so that you don’t exceed your daily limit.

The flip side of carbohydrate restriction: Unlike many other diets that require you to count calories or cut down on high fat foods, on the Atkins diet you can eat fat as well as protein. , according to Cleveland Clinic.

If you are considering this diet, you might be wondering what foods you can eat, as well as what foods are prohibited from the Atkins diet. Here’s what you need to know.

How the Atkins Diet Works

There are a few variations of the diet, including the Atkins 20, Atkins 40, and Atkins 100, depending on the Atkins website – a main difference between these plans is the number of carbohydrates you can take in the first phase.

In general, this diet has four phases: the first phase, known as induction, limits carbohydrates the most, while the following phases allow for the gradual reintroduction of carbohydrates, according to the Cleveland Clinic.

Note: Although carbs are limited on the Atkins diet, note that you are counting net carbs (not total carbs), according to the Mayo Clinic, which means you will subtract the fiber content of foods from the total number of carbs. carbohydrates.

Here’s what to expect during each of the four stages of the Atkins diet:

  • Phase 1 (Induction):You’ll only get 20 grams of net carbs per day, according to the Cleveland Clinic. This phase lasts 2 weeks or more, according to the Mayo Clinic. During this phase, you can anticipate weight loss.
  • Phase 2 (balancing):During this less restrictive phase, you can incorporate more nutrient-dense carbohydrates, according to the Mayo Clinic. That said, your daily carb intake is limited to 30 net carbs, according to the Cleveland Clinic.
  • Phase 3 (pre-maintenance):You’ll continue to add more food, with 10 additional net carbs allowed each week you’re in this phase, according to the Mayo Clinic. You will stay in the pre-maintenance phase until you reach your target weight.
  • Phase 4 (Maintenance):Once you’ve reached your goal weight, your goal will be to stay that way, limiting carbs to 120 a day, according to the Cleveland Clinic.

Following a low-carb diet – like Atkins – will help you lose weight, and may also help prevent type 2 diabetes and lower your risk of chronic diseases, such as heart disease, according to the American Academy of Family Physicians. That said, you may experience temporary side effects including headaches, fatigue, and gastrointestinal upset.

Foods You Cannot Eat On The Atkins Diet

While many foods are completely off limits during the early stages of the Atkins diet, some are allowed in the later, less restrictive stages.

During the first phases – induction and balancing – of the Atkins diet, you will not be able to eat foods made with grains and flour. The carbohydrates in these foods are just too high, given the diet’s limitations on carbohydrate intake.

For example, a slice of white bread contains 14.3 grams of carbohydrate and 0.8 grams of fiber, according to the USDA – that means it has 13.5 net carbs. One cup of corn flakes contains 21 grams of carbohydrate and only 0.8 grams of fiber, per USDA. Eating that bowl of cereal means consuming around 20 net carbs. That’s the equivalent of a full day’s worth of carbohydrates if you’re in the first phase of the Atkins 20 diet.

If you are on the Atkins diet, you will avoid or limit the following foods during the early stages:

  • Rice
  • Bread
  • Pasta
  • Cereals, such as barley, quinoa, bulgur wheat, and couscous
  • Crackers
  • Breakfast cereals
  • Bakery products such as cookies and cakes

But whole grains – such as barley, kasha and quinoa – can be reintegrated into your diet during the third phase, according to the. Atkins Food Guide. Refined grains will remain banned.

Fruits are high in sugar and carbohydrates and are excluded during the early stages of the Atkins diet, according to the Atkins Food Guide.

Fiber can vary widely depending on the specific fruit. A medium apple provides 25.1 grams of carbohydrate and 4.4 grams of fiber, per USDA, while a cup of grapes contains 15.8 grams of carbohydrate and 0.8 grams of fiber, according to the USDA.

During phase two, you can add low-carb, high-fiber fruits, such as berries, cantaloupe, and honeydew, according to the Atkins Food Guide. In phase three, and continuing into phase four, you can taste even more fruit, including apples, grapefruits, oranges, peaches, and grapes.

All foods with added sugar, which can be listed as sucrose, fructose, glucose, dextrose, maltodextrin, and high fructose corn syrup in the ingredient list, are not allowed in the first phase of the Atkins diet.

This includes all desserts, such as pies, cakes and cookies, as well as sweets and soft drinks.

Foods You Can Eat On The Atkins Diet

Although the induction phase of the Atkins diet significantly limits carbohydrates, there are still many foods you can eat. And as you progress through the phases, you will have more and more options.

Non-starchy vegetables are low in carbohydrates and should be eaten in large amounts to get the fiber, nutrients, and antioxidants your body needs.

You will be eating what are considered “staple vegetables” on the Atkins diet – these vegetables are high in nutrients and high in fiber, which helps keep net carbs low.

During the induction phase, for example, you can eat green vegetables (including bok choy, turnip greens, and lettuce), as well as zucchini, cucumber, cauliflower, green beans, and many other options, depending on the Atkins website.

From phase 3, you can add starchy vegetables (think: potatoes, corn and carrots) to your meals, depending on the Atkins website.

Foods rich in protein are a key part of the Atkins diet. During the first phase of the Atkins diet, you should have three 4- to 6-ounce servings of protein per day, according to the Atkins website.

According to the diet’s website, good sources of protein include:

  • Fish: Salmon, flounder, sardines and cod
  • Eggs
  • Cheese:Stick to just 3-4 ounces per day as this form of protein contains carbohydrates
  • Poultry:This includes chicken, duck and turkey
  • Sea food:Limit oysters and mussels, which are higher in carbohydrates
  • Me at:Watch out for the sugar in processed meats like bacon

Fat, along with protein, is important in keeping Atkins dieters full and avoiding hunger between meals. Some fats that you can incorporate from the induction phase include butter, mayonnaise, olive oil, and vegetable oil.

From phase two, you can also have nuts and seeds.

Drinking alcohol with the Atkins diet

During the first phase of the Atkins diet, alcohol is prohibited, according to the Atkins Food Guide. Drinking alcohol can interfere with your weight loss efforts because your body will burn alcohol before fat, depending on the Atkins website.

During phase two and beyond, you can consume alcoholic beverages, but you will need to count the carbs in your wine and cocktails as you would any other food or drink that contains carbs and include them in your daily total. .

The Atkins website recommends that you stick to a small glass of wine or spirits like rye, scotch, vodka, or gin. Don’t mix spirits with juice, regular tonic water, or soda, all of which contain extra carbohydrates.

Instead, drink it neat or on the rocks; have a lemon zest or a blender like Seltzer. If you find that imbibition is delaying your weight loss, stop drinking alcohol.

Amount of carbohydrates in popular alcoholic drinks

Think carefully about your choices if you drink alcohol – it’s possible to follow a low-carb diet, as long as you stick to the low-carb options.

Here are the carbohydrates in several alcoholic drinks:

  • Strong alcohol :One ounce of vodka contains no carbohydrates, according to the USDA – this is also true for other strong alcohols. (bourbon, gin, tequila, rum or vodka): 0 grams of carbohydrates
  • 5 oz glass of pinot noir wine:3.4 grams of carbohydrate, depending on USDA; carbohydrates can vary depending on the variety of wine.
  • Beer:Light beer contains 5.8 grams of carbohydrate, per USDA, while a regular beer will contain about twice as much (12.6 grams), depending on the USDA
  • Cocktails:Mixers like juice or soda contain carbohydrates, and the use of cocktail mixes also increases carbohydrates – three ounces of pina colada mix contains 35 grams of carbohydrate, according to the USDA, for example.

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Phases, weight loss and side effects Tue, 22 Jun 2021 07:00:00 +0000
  • The Atkins Diet is a low-carbohydrate diet divided into four phases and designed to help you lose weight.
  • Unlike keto, the Atkins diet encourages you to get carbs back into your meals.
  • However, some dieticians do not recommend Atkins because it can be too restrictive.
  • Visit Insider’s Health Reference Library for more tips.

Robert C. Atkins developed the Atkins diet in the 1960s. In short, it’s a low-carb diet with the idea that if you limit the number of carbs you eat, you

losing weight
. Basically, this is an early take on the keto diet, but with a few key differences.

The height of the diet’s popularity was in the early 2000s, when one in 11 Americans said they were on a low-carb type of diet, of which Atkins was a popular choice.

Since then, the Atkins diet has fallen out of favor with other popular restrictive diets like intermittent fasting and the keto diet.

Here’s what you need to know about the Atkins diet, if it works, and how to know if it’s the right option for you.

The three versions of the Atkins diet

Depending on your weight loss goals, the Atkins the website recommends following one of their three diet plans:

  • Atkins 20® where you start by eating 20 grams of net carbs per day.
  • Atkins 40® where you start eating 40 grams of net carbs per day.
  • Atkins 100 ™ where you start eating 100 grams of net carbs per day.

The four phases of the Atkins diet

Once you have decided on a diet, you will go through four phases of the Atkins Diet which will gradually reintroduce carbohydrates into your diet over time. The final phase is designed to help you develop the Atkins diet as a lifelong way of eating.

The four phases are:

introduction: This is the most restrictive phase of the diet and aims to stimulate weight loss. In this phase, you are limited to 20 grams of carbohydrate per day. This phase forces your body to enter ketogenic metabolism, which means that the extreme lack of carbohydrates forces your body to burn fat for energy. During this phase, you will mainly eat protein, fat, and low-carb veggies like leafy greens.

Ongoing weight loss: During this phase, you can begin to gradually reintroduce more carbohydrates into your diet. Your daily carbohydrate intake can increase by 5 grams per week (with a maximum of an additional 40 grams per week) and you can start to diversify your food options. In phase two, you can eat nuts, seeds, and berries. If your goal is to lose 14 pounds or less, you can start here and skip the first restrictive phase.

Pre-maintenance: During this phase, you can increase your carbohydrate intake by 10 grams per week (with a maximum of an additional 100 grams per week) in order to find your carbohydrate balance. This is the tune-up stage of the diet and it is important to make sure that you are keeping an eye on your goal weight. If the weight loss stagnates, you need to cut back on your carbohydrate intake again. This phase has more relaxed dietary restrictions and you can start eating beans, starchy vegetables, and grains.

Lifetime maintenance: Phase four should ideally last a lifetime and involves having relatively few restrictions, but retaining the tools necessary to make healthy choices. If you start to gain weight, the company recommends reducing your carbohydrate intake by 10 grams at a time.

Atkins is unlikely to be better than just calorie restriction

While some people are drawn to the discipline and guidance offered by the Atkins diet, there is little evidence that Atkins is the best way to lose weight.

“Research shows that weight loss is generally achieved with calorie restriction, not specifically carbohydrate restriction,” says Tony Castillo, MS, RDN, LDN, nutrition consultant for RSP Nutrition.

Based on a meet again, published in 2019 in the journal Nutrients, of studies exploring low-carb and low-fat diets linked to weight loss, researchers report that there is not enough evidence to conclude that low-fat diets carbohydrates or low fat are better at helping people lose weight and keep it off than restricting calories.

And although low-carb diets like Atkins have been shown to help people lose weight faster, this is not the case in the long run.

“Some research shows an increase in weight loss when a low-carb diet is followed after six months,” says Castillo. “However, after a year of low-carb diet, there is no difference in weight loss compared to other low-calorie diets.”

How to know if you should try the Atkins diet

Castillo recommends proceeding with caution before attempting to adopt a new diet like Atkins.

“Before starting a diet, it’s important to always consult with both a dietitian and your doctor, as there may be some instances where a low-carb diet may not be right for you,” he says.

For example, the diet would not work for very “active people since carbohydrates are the main source of energy for the body,” he says.

He adds that there are often unwanted side effects. “Generally, low-carb diets can make you feel weak, tired, constipated, dizzy or even cause a headache, which is why it’s important to consult an expert first.”

According to Castillo, the most important factor to consider is that following the Atkins diet can lead to a deficit in fiber and essential vitamins and minerals, so a comprehensive plan would ensure these nutritional needs are met.

Insider takeaways

Castillo’s final opinion on Atkins is: “I believe that in the long run Atkins is too restrictive”.

Instead, he recommends, “a diet that won’t cause nutritional deficiencies would include all types of foods,” he says. That is, fresh, whole foods that can provide you with your daily value of essential nutrients, including vitamins, minerals, healthy fats, and proteins that are important for good health.

Some diets that experts recommend for good long-term health include the Mediterranean diet and the DASH diet.

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Keto Diet Food List – 150+ Foods To Eat On A Ketogenic Diet Sat, 19 Jun 2021 07:00:00 +0000

Thinking of making the keto diet your new weight loss solution? Then it’s time to find out what foods you can eat on keto– and we’ve got you covered!

According to the Cleveland Clinic, a high fat keto diet aims to turn your metabolism from carbohydrates to fat; the theory is that you will then burn fat using ketones for energy as opposed to glucose. A fat diet like keto will keep your insulin levels from rising when you eat, so you don’t store fat.

Then your liver will produce ketones, so your energy will be compensated. Within a few days of a keto diet (eating 70-80% fat, 15-25% protein, and around 5-10% carbohydrate) your metabolism will likely speed up and you will start to lose weight. You want to focus on consuming the “good” fats on keto, which are unsaturated and monounsaturated.

Related: What Is The Keto Diet And How Does It Work?

So what exactly can you eat on keto? Focus on your favorites, but don’t be afraid to try new things too – being on keto can really open up your taste buds, besides shrinking your waistline. We’ve put together a list of foods for the keto diet to help keep you on track.

Keto diet foods

Keto dairy products

1. Butter. Cooking with it on Keto is good.

2. Heavy cream. Add it to recipes rather than the low fat variety.

3. Plain yogurt. Make it high in fat, but avoid the sweet varieties.

4. Mayonnaise. Top a cheeseburger with instead of ketchup.

5. Sour cream. Use as a dip with vegetables, avoid reduced fat.

6. Cottage cheese. Rich in protein and calcium, cottage cheese can be a great mid-day snack.

7. Cream cheese. Surprisingly delicious with berries! Try.

8. Parmesan cheese. Tasty with vegetables for a quick lunch.

9. Swiss cheese. Contains a protein punch, with 27 grams per serving.

10. Feta cheese. Make a Greek salad with feta, peppers, olives and onion, it’s so good!

Related: 14 Tips for Eating Keto on a Budget

11. Cheddar cheese. The perfect addition to a chef’s salad with egg, ham, chicken, lettuce, onion and vinaigrette.

12. Brie cheese. Rich in protein and rich in taste too.

13. Monterey Jack cheese. Toss with scrambled eggs for a different version of breakfast.

14. Mozzarella cheese. Go Caprese adding the tomato and dressing, and season to taste.

15. Blue cheese. Add to burgers of ground beef with fresh onion and lettuce.

16. Plain Greek yogurt. No need to ditch your favorite breakfast on keto!

Related: 35 Low-Carb, High-Protein Breakfast Recipes

Sources of keto protein

17. Eggs. The perfect solution for breakfast, lunch or dinner? An omelet with cheese and vegetables.

18. Salmon. Good for the heart and rich in vitamin D.

19. Tuna. Tuna salad for lunch on the go is perfectly keto.

20. Mackerel. Try this tasty fish if you haven’t, it may become a staple.

21. Clams. Steamers with pulled butter seem to be a luxury, not a health food.

22. Mussels. Another real treat when you serve them steamed.

23. Squid. Sauté with butter, garlic, onion, Parmesan and lime juice.

24. Chicken. Avoid the breaded varieties, but baked or sautéed chicken with a large salad is perfect for dinner.

25. Turkey. From roast turkey and fried meat to deli meats, turkey is a great keto option.

26. Bacon. Serve it with eggs for a good start to the day.

27. Sausage. Any type is good – delicious with bell pepper and onion.

28. Goat. If you are a meat eater you can give it a try if you are curious.

29 Liver. If you think you don’t like liver, think about it: this iron-rich organ meat is great with onions.

30. Trout. Rich in vitamin B12.

31. Halibut. An excellent source of vitamin V12, as well as vitamin B6, magnesium and potassium.

33. Cod. Delicious when sautéed with olive oil and pepper.

34. Catfish. Try cooking it with oil, cayenne pepper, and lemon juice.

35. Mahi-mahi. Delicious when prepared with lemon juice, basil and pepper.

36. Quail. It can be roasted like chicken.

37. Duck. The duck can be too.

38. Heart. If you’re up for the challenge… organ meats are great for keto!

39. Language. Again… if you’re up for it…

40. Kidney. Don’t let us stop you!

41. Hen. Can also be roasted like chicken, just like …

42. Goose. A scanner …

43. Pheasant. A good source of phosphorus and selenium.

44. Venison. Low in saturated fat.

45. Steak. Enjoy your favorite cut with a salad and / or sautéed vegetables.

46. ​​Veal. Prepare a keto-friendly veal parm by cooking with fresh tomato and cheese.

47. Roast beef. Delicious with cheddar cheese and a salad.

48. Ground beef. A keto burger can be topped with any number of cheeses or vegetables, as well as condiments.

49. Oysters. Try cooking them with cream and cheddar cheeses, plus bacon… a new taste sensation.

50. Shrimps. Toss with mayonnaise and celery for a simple yet delicious shrimp salad.

51. Crab. Rich in folate.

52. Snapper. A good source of niacin.

53. Lobster. Enjoy it with butter, a big plus of keto!

54. Roast pork. Serve it with seasoned sautéed vegetables for a weekend meal.

55. Pork tenderloin. Makes delicious leftovers for lunch when paired with high fat cheese.

56. Pork chops. Sauté in olive oil and season to taste.

57. Beef ribs. Avoid the high sugar barbecue sauce, you may find that the taste of the meat itself is much more satisfying.

58. Lamb. Roast it with garlic, olive oil and rosemary.

59. Flounder. An excellent source of vitamin D.

60. Scallops. Stir-fried in butter, simple and delicious.

61. Ham. Fry slices of ham for a quick and easy dinner, served with seasoned summer squash, a great combo.

62. Ground pork. You can use it to make burgers in a fresh way.

63. Sardines. You can grab them on the go and snack in the box, handy if you like the taste.

Frozen can be healthier than fresh. Frozen fruits and vegetables are picked at the height of their season, so their quality is less likely to deteriorate and their nutrient levels are higher. Another plus: frozen fruits and vegetables are sometimes cheaper than their fresh counterparts.

Keto Diet Oils

Besides butter, you can cook with any of these on keto:

64. Extra virgin olive oil

65. Coconut oil

66. Avocado oil

67. Palm oil

68. Cocoa butter

69. Lard

70. Poultry fat

Related: Here’s What You Need To Know About Keto Supplements

Vegetables on the keto diet

Any of the vegetables below can be used in any combination to make a keto salad with a high fat dressing. Keep in mind that avocado is particularly useful on keto because it is high in good fats, so enjoy it often.

71. Lawyer

72. Tomatoes

73. Onions

74. Peppers

75. Cauliflower

76. Mushrooms

77. kale

78. Swiss chard

79. cabbage

80. Spinach

81. Bok choy

82. Lettuce

83. Rocket

84. Broccoli

85. Brussels sprouts

86. Asparagus

87. Peppers

88. Cucumber

89. Celery

90. Summer squash

91. Zucchini

92. Black olives

93. Green olives

94. Red olives

Related: Keto Diet Tips For Beginners

Fruits of the keto diet

Because you want to limit sugar on the keto diet, most fruits are off limits. However, the fruits below, especially the berries, can be eaten in moderation. Toss a fruit salad of three of the fruits below for a delicious keto breakfast, snack, or dessert. Top with heavy whipped cream if desired as well.

95. Raspberries

96. Blueberries

97. Blackberries

98. Strawberries

99. Cherries

100. Cranberries

101. Blackberries

Keto Diet Nuts and Seeds

The perfect snack to take with you anytime? A bag of mixed nuts and seeds from the list below. Pick one of the ones you like from the list and toss it with a few berries, such as cranberries, for a trail mix that’s keto-friendly.

102. Almonds

103. Walnuts

104. Hazelnuts

105. Pecan nuts

106. chia seeds

107. Sesame seeds

108. Pumpkin seeds

109. Hemp seeds

110. Flax seeds

111. Macadamia nuts

112. Pecan nuts

113. Brazil nuts

114. Cashew nuts

115. Pistachios

Related: 24 Discreet Keto Dinner Recipes

Keto Diet Herbs and Spices

Feel free to add any of the following to keto recipes or use them to season meals.

116. Basil

117. Oregano

118. Parsley

119. Rosemary

120. Thyme

121. Coriander

122. Cayenne pepper

123. Chili powder

124. Cumin

125. Cinnamon

126. Nutmeg

127. Lemon juice

128. Lime juice

129. Salt

130. Pepper

More keto diet foods

131. Dark chocolate. An after-dinner bite might seem like a decadent treat, but it’s okay.

132. Cocoa. Drink the unsweetened kind.

133. Coffee. Don’t add sugar and you are good to go.

134. Tea. You also want to skip the sugar here too.

135. Yellow mustard. Use as a sauce to accompany fish dishes; it’s a surprisingly tasty combination.

136. Red wine vinegar. Feel free to add it to recipes as you cook.

137. Ketchup. Read the label to make sure you are choosing the lower sugar variety.

138. Vinaigrette made with mayonnaise. Toss with raw vegetables and season to taste for a side dish.

139. Horseradish. If you like the taste, go for it!

140. Hot sauce. You can enjoy it as hot as you can stand up!

141. Worcestershire sauce. Can add style to almost any meat dish.

142. Sauerkraut. Make sure the one you choose doesn’t have any added sugars.

143. Thousand Islands vinaigrette rich in fat

144. High fat ranch dressing

145. French dressing high in fat

146. Russian high-fat dressing

147. High-fat Blue Cheese Vinaigrette

148. Creamy Italian dressing high in fat

149. Stevia Sweetener. A natural choice.

150. Erythritol sweetener. Another way to have fun naturally.

151. Monk fruit sweetener. Another healthy natural sweetener.

152. Xylitol sweetener. Yet another great sugar free option.

153. Shirataki noodles. They are water based and can powerfully reduce hunger – give them a try!

Follow these tips to avoid the dreaded keto flu.

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Raw dog food Tue, 15 Jun 2021 07:00:00 +0000

You’ve probably seen this super viral diet in some form or another on your #foryoupage, but do you really know what that entails? Here, we break down the somewhat controversial eating practice. Like always, we recommend that you consult your veterinarian before making any changes to your pet’s diet.

What is the raw diet?

Raw feeding involves serving your dog fully raw ingredients like fruits, vegetables, and meat. There are often caricatures of dogs gnawing raw steaks in kitsch cartoons, but the idea behind raw eating makes them kind of come true. Also, think about richer proteins like livers, hearts, and whole duck heads in a pet’s bowl for dinner, all of which are meant to help your pet’s gut bacteria. People are now obsessed with making beautiful plates full of raw food to present to their pets.

How popular is it? And Why?

Raw food is incredibly popular in Australia because that’s where the whole concept was founded. Dr Ian Billinghurst is credited as one of its founders.

Billinghurst told Delish:

When you buy your new car which has been designed by its manufacturer to run with original spare parts, the right fuel, oil and maintenance, and you go to your local mechanic who says “N never use those original spare parts, the right fuel, oil and maintenance as they are all dangerous and will destroy your car, do you believe? Do you go ahead and watch your car deteriorate ahead of its time using these wise tips? Our pets are no different. They have an evolutionarily designed genome that requires whole raw foods.

This belief, along with the virality of platforms like TikTok, explains why raw food has its time. Daniel Thomas, founder Chefs & Dogs with his girlfriend after using holistic methods to treat one of their dogs for an autoimmune disease, has racked up over 1.8 million followers on Instagram and TikTok.

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On both platforms, he posts insanely complex meals for his dogs (he has three: two kelpies and a border collie, all rescues) that look so good you almost want to grab your screen and grab a bite to eat. -even … until you realize what ingredients they’re actually made of. I’m talking about lasagna made with raw kangaroo, pumpkin and beans and an ice cream cone made with bananas, peanut butter and beef liver. Thomas’s dogs love birthday cakes (made with salmon and yogurt) and bubble tea (with bone broth and mango).

Do vets recommend it?

The concept of raw food is tricky. Dr Gary Richter, a veterinarian specializing in holistic approaches and founder of Ultimate Pet Nutrition, says traditional vets tend to disagree overwhelmingly with the concept of raw food. “The dominant opinion in the veterinary profession is that raw food is a terrible idea,” he said.

More traditional veterinary professionals, like Dr. Jerry Klein, who is the chief veterinarian of the American Kennel Club, strongly disagree with the trend. Klein told Delish that the CDC doesn’t recommend raw feeding, so pet owners should take this into consideration before getting started. “This can be problematic if you have young children or people in the home who may be immunocompromised,” he said.

Why is this so controversial?

The main reason raw eating is so controversial is the risk that pets (and, more likely, their owners) will contract food-borne illnesses. Among these threats are infections like salmonella and listeria, which are often the cause of mass food recalls. the FDA encourages pet owners to take precautions if opting for raw diets, such as freezing raw meats until ready to serve, safely disposing of uneaten leftovers, sanitizing all surfaces involved in food preparation and not letting your dog lick or “kiss” you after eating. The latter can be the most difficult to follow.

How can I start to feed my raw animal?

For those who really want to experience feeding their own pet raw, Thomas says seeing a holistic vet is the first step, just like a human would see a nutritionist. From there, you can start by trying little tricks like soaking your dog’s treats to relieve dehydration and adding leftovers from your own dinner to their bowls.

Per Thomas: “If you’re doing something for yourself, save leftovers, soak your dog’s cookies, add little pieces of meat here and there. It doesn’t have to be scary or overnight. “

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How a ketogenic diet restored my health Tue, 01 Jun 2021 07:00:00 +0000

I have always loved food and always wanted to be a doctor. But if you’d told me five more years ago that food – not to mention a low-carb, high-fat ketogenic diet – could be medicine, I would have laughed. In retrospect, I guess fate has a knack for controlling arrogance.

A healthy childhood

Me after the Boston Marathon

As a child, I looked like the picture of health. I was slim and athletic. By the time I finished high school, I had set two state push-up records and run marathons in under three hours. I ate well, or thought I did. I was aware of the USDA healthy eating guidelines and made sure to check all the boxes regarding my healthy whole grains and five a day.


My fortune started to change soon after I turned 18e birthday. Despite my high calcium and vitamin D intake, my weight-bearing exercise routine, and no family history of low bone density, I gradually developed severe osteoporosis. As someone who loved to run, learning that I would probably never run again was overwhelming.

After extensive examination by some of the world’s best orthopedists and endocrinologists, I was faced with an “exclusion diagnosis”: Relative Energy Deficiency Syndrome (RED-S). RED-S is a gender inclusive term for the female athlete triad, which includes disorderly or restricted eating, irregular periods, and low bone density. The treatment for RED-S is more calories.

To me, even then, the diagnosis didn’t seem to quite match. I had normal body weight (BMI = 21 kg / m2). My hormonal panels were also all normal, including my testosterone and thyroid levels. I also had a good appetite and I was not consciously restricting, quite the contrary in fact. But there was no better answer back then. And, what did I know? I was not just the patient, but a patient child.

So I took my dietician’s advice and just stuffed myself five times a day until my gut was ready to burst. It’s less fun than it looks.

Ulcerative colitis

A few years later, at the age of 21, I started to experience particularly severe stomach pain after eating. Over a period of several months, the pain turned into bloody diarrhea and a colonoscopy revealed that I had ulcerative colitis, inflammatory bowel disease. Osteoporosis may have robbed me of the leak, but colitis stole more.

Food has become a chore and socialization has become a terror. Even sitting in a conference, I would get anxious when I felt a growl. Is it bleeding? Am I going to have to embarrassingly rush to the bathroom flashing my taillights red so the whole building can see? Honestly, if I had had the opportunity to eliminate my symptoms at the cost of never tasting food again, I would have accepted this offer in the blink of an eye… Jinx!

Heart problems

Soon after graduating from college and moving to Oxford to pursue my PhD, I had the worst colitis flare of my life. Over a period of a few weeks, I lost 20% of my body weight. One night the pain was so severe that the university rushed me to a local hospital at 2 a.m., where my heart rate was incidentally noted to be 28 beats per minute.

After three days of being pushed and pushed, I was fired with no improvement and no reasonable answer as to why I was collapsing. I spent the following days including my 23rd birthday, lying on my bed contemplating my options. To suffer? Pass away? I wasn’t suicidal at all, but at the same time the latter was starting to look more and more attractive than the first.

Or, I could try something completely different…

A step beyond the conventions

Emptied of hope, I looked for solutions outside of conventional medicine. I had no expectations, but also nothing to lose. Over the course of eight months, I tried probiotics, supplements, meditation, and a litany of diets – gluten free, casein free, low in FODMAP, SCD, vegetarianism, veganism – none of which helped. One diet I was hesitant to try was a ketogenic diet. I had been taught to believe that carbohydrates should be the basis of a balanced diet, that our bodies need carbohydrates for energy, and that a high fat diet would kill me prematurely. Nonetheless, I was desperate.

After a week of the ketogenic diet, my colitis symptoms disappeared and my fecal calprotectin, a marker of inflammation, increased eight-fold to its lowest level. Over the next few months, I stopped my colitis medication. Years later, I continue the diet and my colitis remains in remission. The osteoporosis also resolved, including improvements in bone density in my hip and femur that I didn’t experience while taking bone medication alone.

I also felt, and I feel, amazing! My athletic performances are mostly back. I can now do 25 one-handed push-ups with less effort than it took to walk the 25 feet from my hospital bed to the bathroom just a few years ago. I have not yet returned to the marathon, but I now see it as a possibility and it gives me immense joy. My brain feels like it’s on fire (in a good way) and I’ve been more productive as an academic on a ketogenic diet than ever before. After going keto, I was able to complete my PhD in one year and eleven months, as well as publish ten articles by the first author in the peer-reviewed literature and a book.

But for all that I love about athletics and studying, and as much as it probably seems like I’m not bragging about, the most important point I try to make is that a ketogenic diet has me restored health, vitality, energy and happiness to continue doing what I love. I’m still not sure if I’m just young and motivated, or if I’m a workaholic. But all I really care about is that I’m happy. One of the greatest pleasures of losing and regaining your health is that each day feels a little brighter because you no longer take what you took for granted.

i am not unique

The most remarkable thing in my story is that she is not unique at all. “

I say these words so often that it quickly becomes my slogan. They express the fact that while my specific constellation of medical conditions was out of the ordinary, the arc of my story is all too common. The reason is as follows:

Step 1. The patient suffers from one or more metabolic diseases. He / she does not improve under conventional care.

Step 2. In desperation, he tries a well-formulated low-carb or ketogenic diet and improves dramatically.

Step 3. He discovers a community of people who have had the same experience and begins to wonder why this option is not offered as a common option by traditional medicine.

What I want?

Now, having completed my PhD (DPhil) in Ketogenic and Brain Metabolism at Oxford University, I am about to start at Harvard Medical School to pursue my MD. I have always wanted to be a doctor and my own health experiences have only reinforced and informed this motivation.

What I want now is to see widespread metabolic medicine. What I want is to do my little part to shift the medical landscape towards one that gives more thought to the underlying causes of metabolic disease. What I want is for doctors and patients to learn how good human nutrition, including a ketogenic option, can be used to treat these disease factors and improve patient outcomes. If I can do my little bit to help make this fantasy a reality, then everything I have experienced during my health journey (so far) will have been worth it.


I don’t know who you are and where you are in your health journey. Therefore, I apologize if I give the impression of throwing myself wise. I suspect I am very involved with you. Nonetheless, through my experiences in low carb and ketogenic communities, I have made a few observations about what makes people successful with a lifestyle change. In closing, I wanted to share these thoughts:

  1. Find a community. Changing your lifestyle is always difficult. This is especially true when you adopt a diet and lifestyle that is out of the ordinary for most people. You might receive strange looks or derogatory comments. Additionally, there is more misinformation in the media about low carb and ketogenic diets than there is any useful information. Separating fact from fiction can be difficult. To help resolve both of these issues, I strongly encourage anyone who is considering trying and maintaining a low carb lifestyle to seek out a community of people who have had experience with this lifestyle.
  2. Determine your indicators of success. What does real success look like to you? Maybe it’s having the energy to exercise, feeling mentally alert, having an HbA1c below 5.7%, losing inches from your waistline , be in ketosis, prevent cognitive decline, or treat inflammatory disease. Pick a few of your personal goals and determine metrics to assess them. This can include anything from a think journal or blood tests, or a combination of the two. There is nothing more inspiring than seeing that you are making progress. In truth, a simple thought journal can be the most powerful tool in your “data” arsenal.
  3. Failure is a given. Every day will not be perfect. You will be backing down at some point. Everyone does it. What really matters is whether or not you learn from your mistakes. Think. Why did I do this? How did that make me feel? How can I use this experience as a data point to deepen my knowledge of myself and thus progress in my health journey?
  4. Give yourself permission to put your health first. Life is full of choices, not all of them easy, and you may find yourself in a situation where choosing to put your health first creates a potentially uncomfortable social situation or may even offend someone. But is it so unfair to make your health the priority?

Finally, if you are about to begin your journey, talk to your doctor first. For those interested, you can find low carb practitioners here.

Twitter: @nicknorwitz


Keywords: colitis

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Rob Lowe followed a low-carb Atkins diet for decades Wed, 26 May 2021 07:00:00 +0000
  • Rob Lowe, actor in “Parks and Rec” and “9-1-1: Lone Star” follows a low-carb Atkins diet.
  • He started eating low carbohydrates in his 30s and said it helps him have more energy and focus.
  • His secret to success is to include treats like pizza and ice cream in a healthy diet.

Rob Lowe was eating low in carbs before it was all the rage.

The “Parks and Rec” and “9-1-1: Lone Star” actor said he started cutting carbs in his 30s and has since become a spokesperson for the Atkins diet company.

“Sooner or later everyone gets to the point where you realize you can’t eat like you’re in college anymore,” he told Insider. “I didn’t realize it was one thing, but it changed my life.”

Lowe, now 57, swears by Atkins for keeping his weight and energy level high. The diet encourages lots of protein and healthy fats, with little sugar and carbohydrates.

“This way of eating gives me a lot more energy during the day. I am not tired after a meal, I am more focused and it allows me to train harder. It also helps to keep my weight even though I am don’t use it as a diet, ”he said.

Lowe, who is known to have a sweet tooth, said that being sustainable when it comes to healthy eating involves making room for plenty of goodies and focusing on long-term success, more than stressing out over many. small details.

Life “isn’t worth living” without pizza and ice cream, Lowe said

Most of the time, Lowe said he sticks to Atkins staples like lean meats and fish, salads, vegetables, fruits, yogurt, and Atkins-branded shakes and bars. But making room for fun foods is essential for maintaining a healthy lifestyle, he said. And eating low-carb foods most of the time allows him to indulge himself whenever he wants, without worrying about derailing his health and fitness goals.

“I love to cheat – I love pizza and I love cheeseburgers, ice cream and nachos. Life without that stuff isn’t worth living,” Lowe said. “It’s about moderating it and doing it in a healthy and sustainable way.”

Previously, dietitians told Insider they support this strategy (although many don’t like the term “cheat meal”) to avoid over-restricting a diet. It’s sometimes called the 80/20 rule, in which about 80% of the diet is healthy food and the remaining 20% ​​is fun food.

He intends to indulge

Lowe said that while he loves treats, he doesn’t go out of his way whenever he gets the chance to eat his favorite foods. He said he tries to be mindful – if someone passes around a platter of nachos during a football game and doesn’t particularly want to eat them, he will back out. That way, when he’s really craving a treat, it’s a lot nicer.

“When you have willpower, use it. We all have willpower sometimes. And then there will be days when you say ‘give me these nachos and put them in my body,'” Lowe said.

It doesn’t strictly follow foods, calories, or macros

the Atkins latest book, which Lowe wrote before, calls for eating less than 100 grams of net carbs per day (calculated by subtracting grams of fiber from total carbs).

Lowe said that while he usually follows this advice, it doesn’t matter, unless he’s gearing up for a specific movie role or a particular fitness goal.

“I know enough to know if I stick to the right foods and avoid the wrong foods, I’ll be fine,” Lowe said.

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Low Calorie Ketogenic Diet Boosts Testosterone In Obese Men Tue, 25 May 2021 07:00:00 +0000

Source / Disclosures


Cignarelli A, et al. Abstract # 743. Presented at: European Congress of Endocrinology; May 22-26, 2021 (virtual meeting).

Disclosures: Cignarelli does not report any relevant financial information.

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A very low-calorie ketogenic diet promotes a dramatic and early effect on insulin resistance and testosterone levels in overweight or obese men, according to a small study presented at the European Congress of Endocrinology.

The results highlight the strong relationship between glucose regulation and liver and testicular function, Angelo Cignarelli, MD, PhD, assistant professor in the section of internal medicine, endocrinology, andrology and metabolic diseases at the University of Bari Aldo Moro, Italy, said during a virtual presentation.

Cignarelli is a assistant professor in the section of internal medicine, endocrinology, andrology and metabolic diseases at the University of Bari Aldo Moro, Italy.

“Functional hypogonadism is commonly seen in obese adults, and we know that a low-calorie ketogenic diet can quickly affect body weight,” Cignarelli told Healio. “We also know that weight loss is associated with increased testosterone levels; However, whether this recovery may be due to the weight loss itself or some other early mechanism is still a matter of debate.

Cignarelli and his colleagues analyzed data from 17 overweight or obese men without diabetes (mean age, 41 years; mean BMI, 36.4 kg / m²) on a very low-calorie ketogenic diet for 4 weeks. Participants underwent an oral glucose tolerance test, bioelectrical impedance analysis, and blood tests to assess glycemic response and levels of insulin, total testosterone, sex hormone binding globulin, and hormone. luteinizing at 1 and 4 weeks.

Within the cohort, the mean baseline total testosterone was 2.5 ng / mL and the mean baseline SHBG was 24.2 nmol / L.

After following the very low-calorie ketogenic diet, the mean weight loss for the cohort was -9.3 kg, the mean fat loss was -6.5 kg, and the mean reduction in BMI was -3 , 1 kg / m². At 1 and 4 weeks, mean total testosterone increased by 0.49 ng / mL and 0.89 ng / mL, respectively. The researchers also observed mean increases of 3.47 ng / mL and 10.94 ng / mL in serum SHBG levels at 1 and 4 weeks, respectively.

By assessing high and low diet responders, the researchers found that the high responders differed only in the level of insulin sensitivity.

“Indeed, the weak responders, despite a comparable blood sugar level during OGTT, displayed a significantly higher level of insulinemia, indicating that they were more resistant to insulin than the high responders,” wrote the researchers in an abstract.

“We found a significant increase in testosterone level at the end of the study, and almost half of this increase was seen after just 1 week of nutritional intervention alongside a dramatic reduction in insulin levels,” Cignarelli told Healio. “Therefore, the low-calorie ketogenic diet could be used safely to improve hypoandrogenemia and possibly save obese patients from functional hypogonadism.”

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