Keto Diet For Beginners

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Keto Diet for Woman Over 50: Learn...Ketogenic Habits and Recipes for Beginners That Will Make You Lose...actually lose weight. The Ketogenic Diet is the perfect change your... What is the Ketogenic Diet and How it Changes After...possible How to Start a Keto Diet Over 50, thanks to a ... Exercises in Support of Keto, to maximize the reshaping of ... looking for: an easy diet to follow, specially designed to ...

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​ https://preview.redd.it/s5gkhpfofs061.jpg?width=2064&format=pjpg&auto=webp&s=c175eb97f2ac90ce1058d2578c321ac507fab89f Starting the keto diet can be a little overwhelming-the high-fat, low-carb diet, known for its dramatic weight loss results, requires an overhaul of most people's typical shopping lists. That means saying goodbye to some of the easy items you might keep on hand for lazy nights (we're talking to you, quick-cooking rice and frozen french fries), and hello to some slightly more perishable foods that are higher in fat and protein like meat and full-fat dairy. But before you go filling your grocery cart with bacon and cheese galore, know that you'll want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. "Since this diet is primarily coming from fat, choosing healthy sources of fat is important," she says. So, healthy fat = good; protein = good; but what about everything else? Don't freak-while, yes, tons of stuff is off-limits on the keto diet, there are plenty of yummy things you can eat. To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. But first. . . some items to take off your list There are a few aisles you can skip (the cookie aisle is probably one of them) if you're committing to keto. Here are the non-keto-friendly items you will no longer need to stock your fridge and pantry with. Pasta and other grains When you're cutting carbs on keto, pasta, rice, and noodles have to be the first to go (unfortunately). Your local grocery store might have a special health foods section where you can find low-carb or gluten-free pastas and noodles, though. Starchy veggiesPotatoes are off limits, and so are other starchy, high-carb vegetables like carrots, believe it or not. Colorful, leafy greens are going to be key staples to add to your basket or cart. High-sugar fruitsWhile fruit is something that is usually recommended for a healthy, balanced diet, the keto diet restricts some fruit, says Marisa Moore, MBA, RDN, LD. Some fruits, like apples, bananas, and pears, are higher in carbs, which break down into sugars, so they're not typically part of a keto eating plan. LegumesIf you eat vegan or vegetarian, certain legumes, like beans, lentils, and chickpeas, might be a regular part of your diet for extra protein. On keto, though, they're too high in carbs and too low in fat to be compliant. Sugary foodsYou're going to want to bypass any aisle that includes candy, doughnuts, snack cakes, and cookies, as the sugars in any processed sweets should be avoided on the keto diet. Your keto-friendly grocery list Ok, now that we've gotten the bad news out of the way, here are all the yummy items you can stock up on when you're following a keto diet. There's plenty to be excited about putting in your cart! Low-carb veggies Not all vegetables are created equal for keto followers. High-carb veggies are a no-go. Instead, opt for low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus, says Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. Frozen veggies are cool, too. Sydney Greene, RD, also of Middleberg Nutrition, recommends frozen cauliflower in particular. "It's very low carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," Greene says. Avocados Tammy Lakatos Shames, RDN, of Nutrition Twins, describes avocados as one of the very best keto foods, jam-packed with both nutrients and healthy fats. "I like to have them with some hemp or flax seeds sprinkled on top and some parmesan cheese," says Jalali. Berries Raspberries are a perfect sweet treat for people on the keto diet, since they're the fruit with the fewest carbs, says Jalali-though blueberries and blackberries are great, too. Blackberries and raspberries specifically are a solid option because they contain 8 grams of fiber per cup, too, Moore adds. Salad greens Pre-washed greens, like spinach, kale and arugula, are a huge timesaver. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, Greene suggests scrambling two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber. Grass-fed beef and organic chicken Keep grass-fed beef and lamb, along with organic chicken, on hand, recommends Jalali. "Our clients particularly love Applegate's Great Organic Uncured Beef Hot Dog," says Shames-they're non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth Another option? Sip your meat-based protein. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows. "The amino acids found in the broth support a healthy gut," says Greene. Tuna, salmon, or sardines (fresh or canned) If you opt for fresh fish, grill, bake, or pan-fry it in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, Greene suggests combining a can of tuna with half an avocado in a collard green wrap. Cheese Go for grass-fed, organic, and full-fat options in the dairy aisle, recommends Jalali. For cheese, one easy-to-find option-readily available at groceries and convenience stores alike-is Organic Valley's full fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. Greek yogurt and sour cream These can be used interchangeably on the keto diet, as they all have similar amounts of carbs-Greek yogurt has five grams per serving and sour cream has seven. Just make sure they're plain options-added flavors also add carbs. Quark Quark is a German food that's somewhere in between yogurt and cheese in flavor and consistency-you can add it to smoothies, or use it as a spread or topping. "It's rich, creamy, and a favorite among our clients who are keto followers," says Lakatos. Eggs If you're on a keto diet, opt for Eggland's Best Eggs, says Lakatos. "They have double the omega-3s and six times the vitamin D of other eggs, thanks to their all-vegetarian hen feed which provides high-quality, keto-friendly nutrients. " Moore suggests meal prepping hard boiled eggs and keeping them in the fridge throughout the week for easy on-the-go breakfasts. If properly refrigerated and not cracked, they'll last for 7 days in the fridge. Nut milks Milk can actually have a good amount of carbs, so nut milk is a good alternative on the keto diet, says Lakatos. Unsweetened coconut, hemp, and almond milks in particular are good options, as they contain no carbs and more than four grams of fat-a perfect combo for keto dieters. Almond milk specifically is versatile for a variety of recipes, like a chia seed pudding or a breakfast smoothie, says Moore. "Simply blend frozen berries with leafy greens and plenty of almond milk for a frosty drink in less than five minutes," Moore suggests. Avocado, olive, hazelnut, and coconut oil The keto diet is all about fat, so clearly all healthy oils are welcome on this keto grocery list. Cooking food in the oils is one thing-but you can also amp up your fat intake by drizzling some oil on your cooked meal, as well. Grass-fed ghee Ghee, like the oils above, is a pure fat, which means its free from carbs or protein, says Jalali. "Ketogenic diets are more than 60 percent fat so having pure fats for all meals helps keep you on track," she says. If you can't find ghee, you can also use butter. Seaweed This low-carb snack has just one gram of carbs, and is full of iodine, which supports a healthy thyroid, says Greene. Some even come in individual grab-and-go packets so you can store them in your desk at work or in your purse. Olives You can add olives to salad or have them as an on-the-go snack. "We find these to be a lifesaver for our keto clients," says Shames. Olives offer a healthy monounsaturated source of fat; some even come in different flavors (like taco or sriracha). Pistachios Shames recommends single-serving packages of pistachios, too. "Ninety percent of the fats found in pistachios are the better-for-you mono- and polyunsaturated type," says Shames. "Plus, pistachios provide a good source of plant protein and fiber for a trio that can help to keep you fuller longer. " Almonds Another nut that's high in fiber, healthy fat, and protein is almonds. Moore always recommends them as snacks for clients who are constantly busy and need snacks to keep them satiated throughout the day. You can easily pack single-serve packages ahead of time. Nutritional yeast Nutritional yeast provides B12, a nutrient that many of us-especially vegans and vegetarians-just don't get enough of. It's also a source of protein without many carbs at all, says Lakatos. "Keto followers can sprinkle it on their meals for a cheesy flavor and they often use it to make keto-friendly breads and tortillas," says Lakatos. Chia seeds and flax seeds You can use these seeds to coat meats, include them in bake goods, or make keto-friendly oatmeal and pudding, says Jalali. These pantry items are high in fiber, but low in carbs. Healthy frozen foods Added items like frozen cauliflower pizza and frozen frittatas can make eating keo simple on mornings and nights when you're strapped for time. Nora Minno, an RD in New York City, loves this pizza, which contains only 16 grams of carbs for the whole pie. Tofu "Tofu is a great way to add plant-based protein into a diet that is typically heavy in animal protein and fat," says Minno. "A 3-oz serving contains 80 calories, 4 grams of fat, 9 grams of protein and only 3 grams of carbs. You'll also be getting important micronutrients like calcium, iron, and potassium. " Low-carb pasta alternatives "Shiratake noodles are a great low-carb pasta alternative with only 2 grams of carbs and 0 calories per bag," says Minno. Nut butter A high-quality nut butter is a great keto snack, topping for flax crackers, and ingredient for keto fat bombs and desserts, says Lara Clevenger, RD and founder of The Keto Queens. Grass-fed beef tallow Beef tallow is rich in omega 3 and CLA and is a "high quality saturated fat which has a high smoke point and is great for cooking," says Clevenger. Chocolate Yes, you can totally add chocolate to your shopping cart on the keto diet! Clevenger recommends Choc Zero. "It's sugar-free chocolate, non-gmo, and contains no sugar alcohols or soy lecithin. It's not super bitter like some chocolate bars and tastes great and has a very good texture," she says. Keto-approved condiments One of the trickiest things to shop for while keto? Dressings and condiments. Clevenger recommends low-sugar ketchup and BBQ sauce from Alterna Sweets. "These sauces taste amazing and they all contain only 1 gram net carb per tablespoon," she says. As for salad dressing? Clevenger reaches for Primal Kitchen brand. "These are sugar-free and keto-certified. "Alternative flours "Almond flour is one of my favorite baking ingredients," Moore says. It's also one of the most common keto-friendly, gluten-free, alternative flours. "The almonds provide satiating fiber and protein plus healthy fats," Moore adds. She recommends it for making pie crusts and baking cookies and muffins. Coconut flour is another low-carb flour alternative that Moore suggests adding to your pantry. However, keep in mind that you can't just substitute the same amount in a recipe that calls for regular four. "Because it is highly absorbent, you'll likely need to add more liquid to baked goods that use coconut flour," Moore says. Keto-friendly sweeteners For a natural sugar substitute that's keto-compliant, consider stocking up on monk fruit, says Moore. Whether you're baking or looking to sweeten up your coffee, monk fruit is an option that won't take you out of ketosis. Erythritol is another common keto-friendly sugar substitute. Again, you'll want to use in keto-specific recipes since you can't swap in the same amount for a recipe that calls for sugar. Keto protein bars To keep you full during the day, try a keto protein or energy bar that's high in healthy fats (like nuts and oils like avocado oil) and protein, but low in carbs. Keto Bar is a great option-they make a delicious chocolate peanut butter flavor. Keto granolas You won't be able to buy regular cereals, as they'll be too high in carbs, but low-carb or grain-free, low sugar granolas like Lakanto Healthy Quick Breakfast Granola or Lark Ellen Farm Granola are a better choice. You can add milk to them or eat them with yogurt and breakfast is solved. submitted by /u/AutoModerator to r/HealthyZapper [link] [comments]

Last year around February I made a decision to lose weight, I went through all the fad diets: Keto, Carnivore, and some other one I can't remember. None worked, so out of desperation I went to ChatGPT and I'll summarize what it said: - Ignore reddit fitness fitness advice - Avoid fitness influencers - Stick to the science - Don't do Keto or fad diets or crash diets, I'd likely lose around 20% of muscle. Basically it recommended not to crash diet, or even diet at all but instead do a recomposition. So I lifted weights, walked 10-12k steps daily, and cut calories by only 200 to 300 a day, hit all my macros not just protein. After the initial weight loss my goal was to aim for -0.3 to -0.75lbs a week. Sometimes I went higher trying to dial in my calories. I now have noticeably more muscle and look lean. I posted this on a fitness subreddit and people were very angry at me for using ChatGPT. I really don't get it, because it worked for me while their advice failed me. My blood work is better, I no longer have a huge gut, sleep better, it really was a life changing experience. Also ChatGPT will give me sources for the scientific approach that I can read up on. Just wanted to share this. Edit: For people asking about the prompt. I looked through them and it isn't a single prompt but a series of interactions that lasted months where I was learning about calories, what macros are, the basic science of weight loss etc. Each prompt on it's own it's not useful but the knowledge I gained over the sum of months of interactions is what was valuable. I tried looking for the first interaction very briefly but this was made so long ago and I used chatGPT daily because of how effective it's been for my weight loss, I now use it for all sorts of things so it's burried under a mountain of other interactions. I watched fitness videos on youtube and copied the transcripts of the video into chatGPT to make sure this advice wasn't woo woo but was actually solid advice grounded in science. I still do this today to make sure I'm not distracted by click bait videos. I attached a prompt that might be useful. https://preview.redd.it/xs1ziqhtw2tg1.jpg?width=2225&format=pjpg&auto=webp&s=a9e58fc45f3e6c56ad91ca74372baeb07e885b70 This is the playbook that ChatGPT mentioned at the bottom of this interaction copy and pasted: 💪 Simple Fat Loss Playbook (What Actually Works) 1. Calories matter most You lose weight by eating fewer calories than you burn. Period. No diet (keto, paleo, etc.) overrides this You don’t need to cut carbs or do anything extreme Just aim for a small deficit (~300–500 calories/day) 2. Eat enough protein (this is HUGE) Protein helps you keep muscle while losing fat Aim for ~0.7–1g per pound of body weight This keeps you fuller and helps your body look better as you lose weight 3. You don’t need to suffer If it feels miserable, you’re doing it wrong You shouldn’t be starving all day You don’t need to eat 1,600 calories unless you’re tiny Sustainability > speed 4. Move more (but don’t go crazy) Walking is underrated 8k–12k steps per day is plenty Lifting weights helps keep/build muscle You don’t need endless cardio 5. Ignore fad diets (like keto for most people) They work because they reduce calories—not because they’re magic Keto can actually hurt gym performance for a lot of people If you can’t stick to it long-term, it’s useless 6. Expect fluctuations The scale will mess with your head if you don’t understand this Water weight can hide fat loss for days Sleep, sodium, carbs, workouts all affect scale weight Look at weekly trends, not daily numbers 7. Consistency beats perfection This is the real secret You don’t need perfect days You need repeatable days Small wins stacked over months = big results 🧠 The mindset shift (this is what changed everything) “I stopped looking for the perfect diet and just focused on what I could stick to every day.” 🔥 If you want to give them a super short version: “Eat a little less than you burn, hit your protein, walk a lot, lift if you can, and don’t overcomplicate it.” If you want, I can tailor this into: a Reddit-style post a text message version or a beginner step-by-step plan for them specifically Just tell me 👍 submitted by /u/Disco-Prime to r/ChatGPT [link] [comments]

​ https://preview.redd.it/s5gkhpfofs061.jpg?width=2064&format=pjpg&auto=webp&s=c175eb97f2ac90ce1058d2578c321ac507fab89f Starting the keto diet can be a little overwhelming-the high-fat, low-carb diet, known for its dramatic weight loss results, requires an overhaul of most people's typical shopping lists. That means saying goodbye to some of the easy items you might keep on hand for lazy nights (we're talking to you, quick-cooking rice and frozen french fries), and hello to some slightly more perishable foods that are higher in fat and protein like meat and full-fat dairy. But before you go filling your grocery cart with bacon and cheese galore, know that you'll want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. "Since this diet is primarily coming from fat, choosing healthy sources of fat is important," she says. So, healthy fat = good; protein = good; but what about everything else? Don't freak-while, yes, tons of stuff is off-limits on the keto diet, there are plenty of yummy things you can eat. To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. But first. . . some items to take off your list There are a few aisles you can skip (the cookie aisle is probably one of them) if you're committing to keto. Here are the non-keto-friendly items you will no longer need to stock your fridge and pantry with. Pasta and other grains When you're cutting carbs on keto, pasta, rice, and noodles have to be the first to go (unfortunately). Your local grocery store might have a special health foods section where you can find low-carb or gluten-free pastas and noodles, though. Starchy veggiesPotatoes are off limits, and so are other starchy, high-carb vegetables like carrots, believe it or not. Colorful, leafy greens are going to be key staples to add to your basket or cart. High-sugar fruitsWhile fruit is something that is usually recommended for a healthy, balanced diet, the keto diet restricts some fruit, says Marisa Moore, MBA, RDN, LD. Some fruits, like apples, bananas, and pears, are higher in carbs, which break down into sugars, so they're not typically part of a keto eating plan. LegumesIf you eat vegan or vegetarian, certain legumes, like beans, lentils, and chickpeas, might be a regular part of your diet for extra protein. On keto, though, they're too high in carbs and too low in fat to be compliant. Sugary foodsYou're going to want to bypass any aisle that includes candy, doughnuts, snack cakes, and cookies, as the sugars in any processed sweets should be avoided on the keto diet. Your keto-friendly grocery list Ok, now that we've gotten the bad news out of the way, here are all the yummy items you can stock up on when you're following a keto diet. There's plenty to be excited about putting in your cart! Low-carb veggies Not all vegetables are created equal for keto followers. High-carb veggies are a no-go. Instead, opt for low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus, says Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. Frozen veggies are cool, too. Sydney Greene, RD, also of Middleberg Nutrition, recommends frozen cauliflower in particular. "It's very low carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," Greene says. Avocados Tammy Lakatos Shames, RDN, of Nutrition Twins, describes avocados as one of the very best keto foods, jam-packed with both nutrients and healthy fats. "I like to have them with some hemp or flax seeds sprinkled on top and some parmesan cheese," says Jalali. Berries Raspberries are a perfect sweet treat for people on the keto diet, since they're the fruit with the fewest carbs, says Jalali-though blueberries and blackberries are great, too. Blackberries and raspberries specifically are a solid option because they contain 8 grams of fiber per cup, too, Moore adds. Salad greens Pre-washed greens, like spinach, kale and arugula, are a huge timesaver. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, Greene suggests scrambling two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber. Grass-fed beef and organic chicken Keep grass-fed beef and lamb, along with organic chicken, on hand, recommends Jalali. "Our clients particularly love Applegate's Great Organic Uncured Beef Hot Dog," says Shames-they're non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth Another option? Sip your meat-based protein. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows. "The amino acids found in the broth support a healthy gut," says Greene. Tuna, salmon, or sardines (fresh or canned) If you opt for fresh fish, grill, bake, or pan-fry it in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, Greene suggests combining a can of tuna with half an avocado in a collard green wrap. Cheese Go for grass-fed, organic, and full-fat options in the dairy aisle, recommends Jalali. For cheese, one easy-to-find option-readily available at groceries and convenience stores alike-is Organic Valley's full fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. Greek yogurt and sour cream These can be used interchangeably on the keto diet, as they all have similar amounts of carbs-Greek yogurt has five grams per serving and sour cream has seven. Just make sure they're plain options-added flavors also add carbs. Quark Quark is a German food that's somewhere in between yogurt and cheese in flavor and consistency-you can add it to smoothies, or use it as a spread or topping. "It's rich, creamy, and a favorite among our clients who are keto followers," says Lakatos. Eggs If you're on a keto diet, opt for Eggland's Best Eggs, says Lakatos. "They have double the omega-3s and six times the vitamin D of other eggs, thanks to their all-vegetarian hen feed which provides high-quality, keto-friendly nutrients. " Moore suggests meal prepping hard boiled eggs and keeping them in the fridge throughout the week for easy on-the-go breakfasts. If properly refrigerated and not cracked, they'll last for 7 days in the fridge. Nut milks Milk can actually have a good amount of carbs, so nut milk is a good alternative on the keto diet, says Lakatos. Unsweetened coconut, hemp, and almond milks in particular are good options, as they contain no carbs and more than four grams of fat-a perfect combo for keto dieters. Almond milk specifically is versatile for a variety of recipes, like a chia seed pudding or a breakfast smoothie, says Moore. "Simply blend frozen berries with leafy greens and plenty of almond milk for a frosty drink in less than five minutes," Moore suggests. Avocado, olive, hazelnut, and coconut oil The keto diet is all about fat, so clearly all healthy oils are welcome on this keto grocery list. Cooking food in the oils is one thing-but you can also amp up your fat intake by drizzling some oil on your cooked meal, as well. Grass-fed ghee Ghee, like the oils above, is a pure fat, which means its free from carbs or protein, says Jalali. "Ketogenic diets are more than 60 percent fat so having pure fats for all meals helps keep you on track," she says. If you can't find ghee, you can also use butter. Seaweed This low-carb snack has just one gram of carbs, and is full of iodine, which supports a healthy thyroid, says Greene. Some even come in individual grab-and-go packets so you can store them in your desk at work or in your purse. Olives You can add olives to salad or have them as an on-the-go snack. "We find these to be a lifesaver for our keto clients," says Shames. Olives offer a healthy monounsaturated source of fat; some even come in different flavors (like taco or sriracha). Pistachios Shames recommends single-serving packages of pistachios, too. "Ninety percent of the fats found in pistachios are the better-for-you mono- and polyunsaturated type," says Shames. "Plus, pistachios provide a good source of plant protein and fiber for a trio that can help to keep you fuller longer. " Almonds Another nut that's high in fiber, healthy fat, and protein is almonds. Moore always recommends them as snacks for clients who are constantly busy and need snacks to keep them satiated throughout the day. You can easily pack single-serve packages ahead of time. Nutritional yeast Nutritional yeast provides B12, a nutrient that many of us-especially vegans and vegetarians-just don't get enough of. It's also a source of protein without many carbs at all, says Lakatos. "Keto followers can sprinkle it on their meals for a cheesy flavor and they often use it to make keto-friendly breads and tortillas," says Lakatos. Chia seeds and flax seeds You can use these seeds to coat meats, include them in bake goods, or make keto-friendly oatmeal and pudding, says Jalali. These pantry items are high in fiber, but low in carbs. Healthy frozen foods Added items like frozen cauliflower pizza and frozen frittatas can make eating keo simple on mornings and nights when you're strapped for time. Nora Minno, an RD in New York City, loves this pizza, which contains only 16 grams of carbs for the whole pie. Tofu "Tofu is a great way to add plant-based protein into a diet that is typically heavy in animal protein and fat," says Minno. "A 3-oz serving contains 80 calories, 4 grams of fat, 9 grams of protein and only 3 grams of carbs. You'll also be getting important micronutrients like calcium, iron, and potassium. " Low-carb pasta alternatives "Shiratake noodles are a great low-carb pasta alternative with only 2 grams of carbs and 0 calories per bag," says Minno. Nut butter A high-quality nut butter is a great keto snack, topping for flax crackers, and ingredient for keto fat bombs and desserts, says Lara Clevenger, RD and founder of The Keto Queens. Grass-fed beef tallow Beef tallow is rich in omega 3 and CLA and is a "high quality saturated fat which has a high smoke point and is great for cooking," says Clevenger. Chocolate Yes, you can totally add chocolate to your shopping cart on the keto diet! Clevenger recommends Choc Zero. "It's sugar-free chocolate, non-gmo, and contains no sugar alcohols or soy lecithin. It's not super bitter like some chocolate bars and tastes great and has a very good texture," she says. Keto-approved condiments One of the trickiest things to shop for while keto? Dressings and condiments. Clevenger recommends low-sugar ketchup and BBQ sauce from Alterna Sweets. "These sauces taste amazing and they all contain only 1 gram net carb per tablespoon," she says. As for salad dressing? Clevenger reaches for Primal Kitchen brand. "These are sugar-free and keto-certified. "Alternative flours "Almond flour is one of my favorite baking ingredients," Moore says. It's also one of the most common keto-friendly, gluten-free, alternative flours. "The almonds provide satiating fiber and protein plus healthy fats," Moore adds. She recommends it for making pie crusts and baking cookies and muffins. Coconut flour is another low-carb flour alternative that Moore suggests adding to your pantry. However, keep in mind that you can't just substitute the same amount in a recipe that calls for regular four. "Because it is highly absorbent, you'll likely need to add more liquid to baked goods that use coconut flour," Moore says. Keto-friendly sweeteners For a natural sugar substitute that's keto-compliant, consider stocking up on monk fruit, says Moore. Whether you're baking or looking to sweeten up your coffee, monk fruit is an option that won't take you out of ketosis. Erythritol is another common keto-friendly sugar substitute. Again, you'll want to use in keto-specific recipes since you can't swap in the same amount for a recipe that calls for sugar. Keto protein bars To keep you full during the day, try a keto protein or energy bar that's high in healthy fats (like nuts and oils like avocado oil) and protein, but low in carbs. Keto Bar is a great option-they make a delicious chocolate peanut butter flavor. Keto granolas You won't be able to buy regular cereals, as they'll be too high in carbs, but low-carb or grain-free, low sugar granolas like Lakanto Healthy Quick Breakfast Granola or Lark Ellen Farm Granola are a better choice. You can add milk to them or eat them with yogurt and breakfast is solved. submitted by /u/AutoModerator to r/HealthyZapper [link] [comments]

​ https://preview.redd.it/s5gkhpfofs061.jpg?width=2064&format=pjpg&auto=webp&s=c175eb97f2ac90ce1058d2578c321ac507fab89f Starting the keto diet can be a little overwhelming-the high-fat, low-carb diet, known for its dramatic weight loss results, requires an overhaul of most people's typical shopping lists. That means saying goodbye to some of the easy items you might keep on hand for lazy nights (we're talking to you, quick-cooking rice and frozen french fries), and hello to some slightly more perishable foods that are higher in fat and protein like meat and full-fat dairy. But before you go filling your grocery cart with bacon and cheese galore, know that you'll want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. "Since this diet is primarily coming from fat, choosing healthy sources of fat is important," she says. So, healthy fat = good; protein = good; but what about everything else? Don't freak-while, yes, tons of stuff is off-limits on the keto diet, there are plenty of yummy things you can eat. To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. But first. . . some items to take off your list There are a few aisles you can skip (the cookie aisle is probably one of them) if you're committing to keto. Here are the non-keto-friendly items you will no longer need to stock your fridge and pantry with. Pasta and other grains When you're cutting carbs on keto, pasta, rice, and noodles have to be the first to go (unfortunately). Your local grocery store might have a special health foods section where you can find low-carb or gluten-free pastas and noodles, though. Starchy veggiesPotatoes are off limits, and so are other starchy, high-carb vegetables like carrots, believe it or not. Colorful, leafy greens are going to be key staples to add to your basket or cart. High-sugar fruitsWhile fruit is something that is usually recommended for a healthy, balanced diet, the keto diet restricts some fruit, says Marisa Moore, MBA, RDN, LD. Some fruits, like apples, bananas, and pears, are higher in carbs, which break down into sugars, so they're not typically part of a keto eating plan. LegumesIf you eat vegan or vegetarian, certain legumes, like beans, lentils, and chickpeas, might be a regular part of your diet for extra protein. On keto, though, they're too high in carbs and too low in fat to be compliant. Sugary foodsYou're going to want to bypass any aisle that includes candy, doughnuts, snack cakes, and cookies, as the sugars in any processed sweets should be avoided on the keto diet. Your keto-friendly grocery list Ok, now that we've gotten the bad news out of the way, here are all the yummy items you can stock up on when you're following a keto diet. There's plenty to be excited about putting in your cart! Low-carb veggies Not all vegetables are created equal for keto followers. High-carb veggies are a no-go. Instead, opt for low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus, says Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. Frozen veggies are cool, too. Sydney Greene, RD, also of Middleberg Nutrition, recommends frozen cauliflower in particular. "It's very low carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," Greene says. Avocados Tammy Lakatos Shames, RDN, of Nutrition Twins, describes avocados as one of the very best keto foods, jam-packed with both nutrients and healthy fats. "I like to have them with some hemp or flax seeds sprinkled on top and some parmesan cheese," says Jalali. Berries Raspberries are a perfect sweet treat for people on the keto diet, since they're the fruit with the fewest carbs, says Jalali-though blueberries and blackberries are great, too. Blackberries and raspberries specifically are a solid option because they contain 8 grams of fiber per cup, too, Moore adds. Salad greens Pre-washed greens, like spinach, kale and arugula, are a huge timesaver. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, Greene suggests scrambling two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber. Grass-fed beef and organic chicken Keep grass-fed beef and lamb, along with organic chicken, on hand, recommends Jalali. "Our clients particularly love Applegate's Great Organic Uncured Beef Hot Dog," says Shames-they're non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth Another option? Sip your meat-based protein. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows. "The amino acids found in the broth support a healthy gut," says Greene. Tuna, salmon, or sardines (fresh or canned) If you opt for fresh fish, grill, bake, or pan-fry it in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, Greene suggests combining a can of tuna with half an avocado in a collard green wrap. Cheese Go for grass-fed, organic, and full-fat options in the dairy aisle, recommends Jalali. For cheese, one easy-to-find option-readily available at groceries and convenience stores alike-is Organic Valley's full fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. Greek yogurt and sour cream These can be used interchangeably on the keto diet, as they all have similar amounts of carbs-Greek yogurt has five grams per serving and sour cream has seven. Just make sure they're plain options-added flavors also add carbs. Quark Quark is a German food that's somewhere in between yogurt and cheese in flavor and consistency-you can add it to smoothies, or use it as a spread or topping. "It's rich, creamy, and a favorite among our clients who are keto followers," says Lakatos. Eggs If you're on a keto diet, opt for Eggland's Best Eggs, says Lakatos. "They have double the omega-3s and six times the vitamin D of other eggs, thanks to their all-vegetarian hen feed which provides high-quality, keto-friendly nutrients. " Moore suggests meal prepping hard boiled eggs and keeping them in the fridge throughout the week for easy on-the-go breakfasts. If properly refrigerated and not cracked, they'll last for 7 days in the fridge. Nut milks Milk can actually have a good amount of carbs, so nut milk is a good alternative on the keto diet, says Lakatos. Unsweetened coconut, hemp, and almond milks in particular are good options, as they contain no carbs and more than four grams of fat-a perfect combo for keto dieters. Almond milk specifically is versatile for a variety of recipes, like a chia seed pudding or a breakfast smoothie, says Moore. "Simply blend frozen berries with leafy greens and plenty of almond milk for a frosty drink in less than five minutes," Moore suggests. Avocado, olive, hazelnut, and coconut oil The keto diet is all about fat, so clearly all healthy oils are welcome on this keto grocery list. Cooking food in the oils is one thing-but you can also amp up your fat intake by drizzling some oil on your cooked meal, as well. Grass-fed ghee Ghee, like the oils above, is a pure fat, which means its free from carbs or protein, says Jalali. "Ketogenic diets are more than 60 percent fat so having pure fats for all meals helps keep you on track," she says. If you can't find ghee, you can also use butter. Seaweed This low-carb snack has just one gram of carbs, and is full of iodine, which supports a healthy thyroid, says Greene. Some even come in individual grab-and-go packets so you can store them in your desk at work or in your purse. Olives You can add olives to salad or have them as an on-the-go snack. "We find these to be a lifesaver for our keto clients," says Shames. Olives offer a healthy monounsaturated source of fat; some even come in different flavors (like taco or sriracha). Pistachios Shames recommends single-serving packages of pistachios, too. "Ninety percent of the fats found in pistachios are the better-for-you mono- and polyunsaturated type," says Shames. "Plus, pistachios provide a good source of plant protein and fiber for a trio that can help to keep you fuller longer. " Almonds Another nut that's high in fiber, healthy fat, and protein is almonds. Moore always recommends them as snacks for clients who are constantly busy and need snacks to keep them satiated throughout the day. You can easily pack single-serve packages ahead of time. Nutritional yeast Nutritional yeast provides B12, a nutrient that many of us-especially vegans and vegetarians-just don't get enough of. It's also a source of protein without many carbs at all, says Lakatos. "Keto followers can sprinkle it on their meals for a cheesy flavor and they often use it to make keto-friendly breads and tortillas," says Lakatos. Chia seeds and flax seeds You can use these seeds to coat meats, include them in bake goods, or make keto-friendly oatmeal and pudding, says Jalali. These pantry items are high in fiber, but low in carbs. Healthy frozen foods Added items like frozen cauliflower pizza and frozen frittatas can make eating keo simple on mornings and nights when you're strapped for time. Nora Minno, an RD in New York City, loves this pizza, which contains only 16 grams of carbs for the whole pie. Tofu "Tofu is a great way to add plant-based protein into a diet that is typically heavy in animal protein and fat," says Minno. "A 3-oz serving contains 80 calories, 4 grams of fat, 9 grams of protein and only 3 grams of carbs. You'll also be getting important micronutrients like calcium, iron, and potassium. " Low-carb pasta alternatives "Shiratake noodles are a great low-carb pasta alternative with only 2 grams of carbs and 0 calories per bag," says Minno. Nut butter A high-quality nut butter is a great keto snack, topping for flax crackers, and ingredient for keto fat bombs and desserts, says Lara Clevenger, RD and founder of The Keto Queens. Grass-fed beef tallow Beef tallow is rich in omega 3 and CLA and is a "high quality saturated fat which has a high smoke point and is great for cooking," says Clevenger. Chocolate Yes, you can totally add chocolate to your shopping cart on the keto diet! Clevenger recommends Choc Zero. "It's sugar-free chocolate, non-gmo, and contains no sugar alcohols or soy lecithin. It's not super bitter like some chocolate bars and tastes great and has a very good texture," she says. Keto-approved condiments One of the trickiest things to shop for while keto? Dressings and condiments. Clevenger recommends low-sugar ketchup and BBQ sauce from Alterna Sweets. "These sauces taste amazing and they all contain only 1 gram net carb per tablespoon," she says. As for salad dressing? Clevenger reaches for Primal Kitchen brand. "These are sugar-free and keto-certified. "Alternative flours "Almond flour is one of my favorite baking ingredients," Moore says. It's also one of the most common keto-friendly, gluten-free, alternative flours. "The almonds provide satiating fiber and protein plus healthy fats," Moore adds. She recommends it for making pie crusts and baking cookies and muffins. Coconut flour is another low-carb flour alternative that Moore suggests adding to your pantry. However, keep in mind that you can't just substitute the same amount in a recipe that calls for regular four. "Because it is highly absorbent, you'll likely need to add more liquid to baked goods that use coconut flour," Moore says. Keto-friendly sweeteners For a natural sugar substitute that's keto-compliant, consider stocking up on monk fruit, says Moore. Whether you're baking or looking to sweeten up your coffee, monk fruit is an option that won't take you out of ketosis. Erythritol is another common keto-friendly sugar substitute. Again, you'll want to use in keto-specific recipes since you can't swap in the same amount for a recipe that calls for sugar. Keto protein bars To keep you full during the day, try a keto protein or energy bar that's high in healthy fats (like nuts and oils like avocado oil) and protein, but low in carbs. Keto Bar is a great option-they make a delicious chocolate peanut butter flavor. Keto granolas You won't be able to buy regular cereals, as they'll be too high in carbs, but low-carb or grain-free, low sugar granolas like Lakanto Healthy Quick Breakfast Granola or Lark Ellen Farm Granola are a better choice. You can add milk to them or eat them with yogurt and breakfast is solved. submitted by /u/AutoModerator to r/HealthyZapper [link] [comments]

Welcome to Recipe for Wellness 👋 If you're looking for: 🥑 Keto for beginners 🍳 Easy keto meals 🥗 Simple weight loss recipes 🔥 Foods that help reduce belly fat 💪 Sustainable diet strategies for long-term wellness You’re in the right place. This community is focused on practical nutrition that works in real life. No extreme fads. No complicated ingredients. Just effective recipes and clear guidance to help you: Start keto the right way Avoid common mistakes that make people quit Lose weight without feeling deprived Improve energy and metabolic health Build habits you can maintain What You’ll Find Here: ✔ Beginner-friendly keto recipes ✔ Low-carb meal prep ideas ✔ High-protein fat loss meals ✔ Nutrition tips for belly fat reduction ✔ Occasional posts on other effective diets for weight loss and overall wellness Community Rules: Be respectful and supportive No spam or unrelated promotions Evidence-based discussion encouraged Share value — recipes, tips, results, lessons learned If you're starting your wellness journey or refining it, introduce yourself below: Are you new to keto? What’s your biggest challenge with weight loss? What results are you working toward? Let’s build sustainable health together. submitted by /u/denn2625 to r/Recipeforwellness [link] [comments]

[Experience / Data] Retatrutide for Fat Loss — Full Beginner-Oriented Log (Protocol, Results, Side Effects, Diet) 27 y/o male | 6’1” | Start: ~240 lbs | Goal: 195 lbs | Ended at 3 mg I wanted to share a structured, data-driven overview of my experience with retatrutide for anyone who is curious, researching, or considering starting. I tracked dosing, weight, diet, symptoms, and side effects closely and adjusted along the way. This post is meant to inform, not hype. Disclaimer: This is my personal experience, not medical advice. Peptides carry risk, responses vary, and slow titration matters. ⸻ 1. Starting Stats & Goal • Age: 27 • Sex: Male • Height: 6’1” • Starting weight: ~240 lbs • Goal weight: 195 lbs • Final weight reached: ~199 lbs • Current status: Off retatrutide, weight maintained ⸻ 2. Compound & Setup • Compound: Retatrutide • Vial: 20 mg • Reconstitution: 3 mL BAC water • Concentration: ~6.67 mg/mL • Syringe: 1 mL insulin syringe (100 units = 1 mL) ⸻ 3. Dosing Timeline (Organized Retroactively) I did not follow a rigid protocol — dosing evolved based on tolerance and response. This is important context for beginners. Phase 1 — Introduction (Weeks 1–2) • 0.25 mg → 0.5 mg → 1.0 mg • Appetite suppression began quickly • Minimal side effects • Weight dropped rapidly early (water + food volume) Phase 2 — Escalation (Weeks 3–4) • 1.25 mg → 1.5 mg → 2.0 mg • Dosing every ~5 days • Appetite suppression became strong • First mild side effects appeared (see below) Phase 3 — Upper Range (Weeks 5–6) • 2.5 mg → 3.0 mg • Appetite suppression very strong • Weight loss continued but energy management became critical • Injection volume increased → more site reactions Phase 4 — Stop & Maintain • Stopped retatrutide after reaching ~199 lbs • No cold-turkey binge rebound • Weight has remained stable so far with diet structure ⸻ 4. Weight Progress (Approximate) Date Weight Start ~240 Early Sept 226 Mid Sept 217 Late Sept 209 Early Oct 199 Total loss: ~40 lbs Rate: Aggressive but controlled ⸻ 5. Diet Approach (Tracked Throughout) I did not follow keto or extreme restriction intentionally — appetite suppression naturally reduced intake. What worked: • Protein-first mindset • Protein shakes (Fairlife / whey) • Chicken, eggs, Greek yogurt • Protein bars when appetite was low • Fiber intentionally added • Chia, flax, vegetables • Strategic carbs • Rice, oats, fruit to prevent energy crashes • Hydration • ~100 oz/day + electrolytes Calories: • Often very low unintentionally early • Energy suffered when carbs were too low • Performance improved once carbs were added back intentionally ⸻ 6. Side Effects I Personally Experienced Common / Expected • Strong appetite suppression • Early fullness • Reduced interest in food • Small, firm stools when fiber was low Mild / Manageable • Mild nausea at dose increases (2.0–2.5 mg) • Fatigue, especially midday • Bloating if meals were too large or fatty Injection-Site Reactions • Small red, raised, itchy spots • Occurred more often at higher volumes (2.5–3 mg) • Resolved within 1–3 days • Helped by rotating sites & slower injection What I did NOT experience • No vomiting • No severe diarrhea • No panic/anxiety effects • No hypoglycemia episodes ⸻ 7. Biggest Lessons (For Beginners) 1. Slow titration matters Jumping doses increases fatigue and nausea risk. 2. Don’t eliminate carbs entirely Energy crashes were worse without carbs. 3. Protein is non-negotiable You must eat on purpose once appetite disappears. 4. Hydration + electrolytes are critical Fatigue was often dehydration-related. 5. Injection volume matters Higher doses = more irritation. ⸻ 8. Would I Recommend Retatrutide? Yes — with caveats. Retatrutide was extremely effective for fat loss and appetite control, but it demands discipline: • You must manage nutrition intentionally • You must respect titration • You must plan a maintenance or taper phase It is not a shortcut, but it is a powerful tool when used responsibly. ⸻ 9. Final Thoughts Retatrutide helped me lose ~40 lbs in a controlled way and taught me a lot about hunger, habits, and energy balance. I’m currently off it and maintaining my weight, which was always the real goal. Happy to answer questions — especially for people still in the research phase. submitted by /u/hungryhalfrican69 to r/BodyHackGuide [link] [comments]

​ https://preview.redd.it/s5gkhpfofs061.jpg?width=2064&format=pjpg&auto=webp&s=c175eb97f2ac90ce1058d2578c321ac507fab89f Starting the keto diet can be a little overwhelming-the high-fat, low-carb diet, known for its dramatic weight loss results, requires an overhaul of most people's typical shopping lists. That means saying goodbye to some of the easy items you might keep on hand for lazy nights (we're talking to you, quick-cooking rice and frozen french fries), and hello to some slightly more perishable foods that are higher in fat and protein like meat and full-fat dairy. But before you go filling your grocery cart with bacon and cheese galore, know that you'll want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. "Since this diet is primarily coming from fat, choosing healthy sources of fat is important," she says. So, healthy fat = good; protein = good; but what about everything else? Don't freak-while, yes, tons of stuff is off-limits on the keto diet, there are plenty of yummy things you can eat. To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. But first. . . some items to take off your list There are a few aisles you can skip (the cookie aisle is probably one of them) if you're committing to keto. Here are the non-keto-friendly items you will no longer need to stock your fridge and pantry with. Pasta and other grains When you're cutting carbs on keto, pasta, rice, and noodles have to be the first to go (unfortunately). Your local grocery store might have a special health foods section where you can find low-carb or gluten-free pastas and noodles, though. Starchy veggiesPotatoes are off limits, and so are other starchy, high-carb vegetables like carrots, believe it or not. Colorful, leafy greens are going to be key staples to add to your basket or cart. High-sugar fruitsWhile fruit is something that is usually recommended for a healthy, balanced diet, the keto diet restricts some fruit, says Marisa Moore, MBA, RDN, LD. Some fruits, like apples, bananas, and pears, are higher in carbs, which break down into sugars, so they're not typically part of a keto eating plan. LegumesIf you eat vegan or vegetarian, certain legumes, like beans, lentils, and chickpeas, might be a regular part of your diet for extra protein. On keto, though, they're too high in carbs and too low in fat to be compliant. Sugary foodsYou're going to want to bypass any aisle that includes candy, doughnuts, snack cakes, and cookies, as the sugars in any processed sweets should be avoided on the keto diet. Your keto-friendly grocery list Ok, now that we've gotten the bad news out of the way, here are all the yummy items you can stock up on when you're following a keto diet. There's plenty to be excited about putting in your cart! Low-carb veggies Not all vegetables are created equal for keto followers. High-carb veggies are a no-go. Instead, opt for low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus, says Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. Frozen veggies are cool, too. Sydney Greene, RD, also of Middleberg Nutrition, recommends frozen cauliflower in particular. "It's very low carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," Greene says. Avocados Tammy Lakatos Shames, RDN, of Nutrition Twins, describes avocados as one of the very best keto foods, jam-packed with both nutrients and healthy fats. "I like to have them with some hemp or flax seeds sprinkled on top and some parmesan cheese," says Jalali. Berries Raspberries are a perfect sweet treat for people on the keto diet, since they're the fruit with the fewest carbs, says Jalali-though blueberries and blackberries are great, too. Blackberries and raspberries specifically are a solid option because they contain 8 grams of fiber per cup, too, Moore adds. Salad greens Pre-washed greens, like spinach, kale and arugula, are a huge timesaver. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, Greene suggests scrambling two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber. Grass-fed beef and organic chicken Keep grass-fed beef and lamb, along with organic chicken, on hand, recommends Jalali. "Our clients particularly love Applegate's Great Organic Uncured Beef Hot Dog," says Shames-they're non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth Another option? Sip your meat-based protein. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows. "The amino acids found in the broth support a healthy gut," says Greene. Tuna, salmon, or sardines (fresh or canned) If you opt for fresh fish, grill, bake, or pan-fry it in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, Greene suggests combining a can of tuna with half an avocado in a collard green wrap. Cheese Go for grass-fed, organic, and full-fat options in the dairy aisle, recommends Jalali. For cheese, one easy-to-find option-readily available at groceries and convenience stores alike-is Organic Valley's full fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. Greek yogurt and sour cream These can be used interchangeably on the keto diet, as they all have similar amounts of carbs-Greek yogurt has five grams per serving and sour cream has seven. Just make sure they're plain options-added flavors also add carbs. Quark Quark is a German food that's somewhere in between yogurt and cheese in flavor and consistency-you can add it to smoothies, or use it as a spread or topping. "It's rich, creamy, and a favorite among our clients who are keto followers," says Lakatos. Eggs If you're on a keto diet, opt for Eggland's Best Eggs, says Lakatos. "They have double the omega-3s and six times the vitamin D of other eggs, thanks to their all-vegetarian hen feed which provides high-quality, keto-friendly nutrients. " Moore suggests meal prepping hard boiled eggs and keeping them in the fridge throughout the week for easy on-the-go breakfasts. If properly refrigerated and not cracked, they'll last for 7 days in the fridge. Nut milks Milk can actually have a good amount of carbs, so nut milk is a good alternative on the keto diet, says Lakatos. Unsweetened coconut, hemp, and almond milks in particular are good options, as they contain no carbs and more than four grams of fat-a perfect combo for keto dieters. Almond milk specifically is versatile for a variety of recipes, like a chia seed pudding or a breakfast smoothie, says Moore. "Simply blend frozen berries with leafy greens and plenty of almond milk for a frosty drink in less than five minutes," Moore suggests. Avocado, olive, hazelnut, and coconut oil The keto diet is all about fat, so clearly all healthy oils are welcome on this keto grocery list. Cooking food in the oils is one thing-but you can also amp up your fat intake by drizzling some oil on your cooked meal, as well. Grass-fed ghee Ghee, like the oils above, is a pure fat, which means its free from carbs or protein, says Jalali. "Ketogenic diets are more than 60 percent fat so having pure fats for all meals helps keep you on track," she says. If you can't find ghee, you can also use butter. Seaweed This low-carb snack has just one gram of carbs, and is full of iodine, which supports a healthy thyroid, says Greene. Some even come in individual grab-and-go packets so you can store them in your desk at work or in your purse. Olives You can add olives to salad or have them as an on-the-go snack. "We find these to be a lifesaver for our keto clients," says Shames. Olives offer a healthy monounsaturated source of fat; some even come in different flavors (like taco or sriracha). Pistachios Shames recommends single-serving packages of pistachios, too. "Ninety percent of the fats found in pistachios are the better-for-you mono- and polyunsaturated type," says Shames. "Plus, pistachios provide a good source of plant protein and fiber for a trio that can help to keep you fuller longer. " Almonds Another nut that's high in fiber, healthy fat, and protein is almonds. Moore always recommends them as snacks for clients who are constantly busy and need snacks to keep them satiated throughout the day. You can easily pack single-serve packages ahead of time. Nutritional yeast Nutritional yeast provides B12, a nutrient that many of us-especially vegans and vegetarians-just don't get enough of. It's also a source of protein without many carbs at all, says Lakatos. "Keto followers can sprinkle it on their meals for a cheesy flavor and they often use it to make keto-friendly breads and tortillas," says Lakatos. Chia seeds and flax seeds You can use these seeds to coat meats, include them in bake goods, or make keto-friendly oatmeal and pudding, says Jalali. These pantry items are high in fiber, but low in carbs. Healthy frozen foods Added items like frozen cauliflower pizza and frozen frittatas can make eating keo simple on mornings and nights when you're strapped for time. Nora Minno, an RD in New York City, loves this pizza, which contains only 16 grams of carbs for the whole pie. Tofu "Tofu is a great way to add plant-based protein into a diet that is typically heavy in animal protein and fat," says Minno. "A 3-oz serving contains 80 calories, 4 grams of fat, 9 grams of protein and only 3 grams of carbs. You'll also be getting important micronutrients like calcium, iron, and potassium. " Low-carb pasta alternatives "Shiratake noodles are a great low-carb pasta alternative with only 2 grams of carbs and 0 calories per bag," says Minno. Nut butter A high-quality nut butter is a great keto snack, topping for flax crackers, and ingredient for keto fat bombs and desserts, says Lara Clevenger, RD and founder of The Keto Queens. Grass-fed beef tallow Beef tallow is rich in omega 3 and CLA and is a "high quality saturated fat which has a high smoke point and is great for cooking," says Clevenger. Chocolate Yes, you can totally add chocolate to your shopping cart on the keto diet! Clevenger recommends Choc Zero. "It's sugar-free chocolate, non-gmo, and contains no sugar alcohols or soy lecithin. It's not super bitter like some chocolate bars and tastes great and has a very good texture," she says. Keto-approved condiments One of the trickiest things to shop for while keto? Dressings and condiments. Clevenger recommends low-sugar ketchup and BBQ sauce from Alterna Sweets. "These sauces taste amazing and they all contain only 1 gram net carb per tablespoon," she says. As for salad dressing? Clevenger reaches for Primal Kitchen brand. "These are sugar-free and keto-certified. "Alternative flours "Almond flour is one of my favorite baking ingredients," Moore says. It's also one of the most common keto-friendly, gluten-free, alternative flours. "The almonds provide satiating fiber and protein plus healthy fats," Moore adds. She recommends it for making pie crusts and baking cookies and muffins. Coconut flour is another low-carb flour alternative that Moore suggests adding to your pantry. However, keep in mind that you can't just substitute the same amount in a recipe that calls for regular four. "Because it is highly absorbent, you'll likely need to add more liquid to baked goods that use coconut flour," Moore says. Keto-friendly sweeteners For a natural sugar substitute that's keto-compliant, consider stocking up on monk fruit, says Moore. Whether you're baking or looking to sweeten up your coffee, monk fruit is an option that won't take you out of ketosis. Erythritol is another common keto-friendly sugar substitute. Again, you'll want to use in keto-specific recipes since you can't swap in the same amount for a recipe that calls for sugar. Keto protein bars To keep you full during the day, try a keto protein or energy bar that's high in healthy fats (like nuts and oils like avocado oil) and protein, but low in carbs. Keto Bar is a great option-they make a delicious chocolate peanut butter flavor. Keto granolas You won't be able to buy regular cereals, as they'll be too high in carbs, but low-carb or grain-free, low sugar granolas like Lakanto Healthy Quick Breakfast Granola or Lark Ellen Farm Granola are a better choice. You can add milk to them or eat them with yogurt and breakfast is solved. submitted by /u/AutoModerator to r/HealthyZapper [link] [comments]

If you’ve wondered how to start a keto diet and want a clear, no-nonsense plan, this guide is for you. It’s written for real people — not for gurus — who want practical steps, honest trade-offs, and meal ideas that actually fit into a busy life. This guide is best for: Beginners who want a clear step-by-step path to keto (no guesswork). People aiming for weight loss who want a structured low carb approach. Folks focused on metabolic health (blood sugar control, insulin sensitivity)—with the caveat to check meds with a clinician first. Those seeking improved focus and steady energy (many report fewer energy dips once adapted). People who need an evidence-based plan with troubleshooting (keto flu, electrolytes, plateaus). Not ideal for: pregnant/breastfeeding people, certain kidney or metabolic conditions, or anyone on glucose-lowering medications without medical supervision. The diet can be therapeutic, but it isn’t automatically “safe” for everyone. TL;DR step summary (6–8 quick steps) If you want the short version of how to start a keto diet, follow these 6–8 quick steps — then dive into the details below. Commit & set goals. Define why you’re doing keto and set a realistic timeframe. Lower carbs to ~20–50 g/day. Aim for fewer than ~50 g carbs to start; many beginners target ~20–30 g. Calculate macros. Set calories → protein (moderate) → carbs (low) → fat (fill remaining). Stock your kitchen. Buy high-fat, low-carb staples (eggs, fish, avocados, olive oil, low-carb veg). Manage electrolytes & hydration. Prevent the keto flu with salt, potassium foods, and magnesium. Follow a simple 7-day plan. Use easy breakfasts, batch-cook proteins, and keep snacks ready. Monitor progress. Track weight, energy, and optionally ketones (urine/breath/blood). Troubleshoot & adjust. If you stall, tweak calories, protein, sleep, or do a planned refeed. What to expect in the article (meal plans, troubleshooting, macros, sample week, FAQs) This guide gives you everything to actually start — not just theory. Expect the following practical sections: Macros made simple: Step-by-step math and real examples (for 1,500 / 2,000 / 2,500 kcal) so you know exactly how to start a keto diet from day one. Food lists & pantry swaps: What to eat, what to avoid, and low carb swaps that keep meals tasty and easy. 7-day sample meal plan + quick recipes: Breakfasts, lunches, dinners, and snacks with approximate macros so you can copy-paste a week of eating. Keto flu & electrolytes: Clear fixes for the common adaptation symptoms — sodium, potassium, magnesium guidance, and when to seek care. Exercise & lifestyle tips: How to train while adapting, sleep and stress hacks, and when targeted or cyclical approaches make sense. Monitoring & testing: Pros and cons of urine, breath, and blood ketone tests, and realistic progress metrics to track. Troubleshooting: Plateaus, digestion issues, cholesterol questions, social eating strategies, and when to modify or stop. Advanced options & transitions: Carb refeed, targeted keto for workouts, cyclical keto patterns, and safe ways to reintroduce carbs. FAQs & quick cheat sheet: Short answers to the most searched questions (carb limits, time to get into ketosis, building muscle, safety). This structure helps you move fast from “I’m curious” to “I’m doing this” — with evidence-based checkpoints along the way. submitted by /u/uk_kali to r/LowcarbRecipes [link] [comments]

​ https://preview.redd.it/s5gkhpfofs061.jpg?width=2064&format=pjpg&auto=webp&s=c175eb97f2ac90ce1058d2578c321ac507fab89f Starting the keto diet can be a little overwhelming-the high-fat, low-carb diet, known for its dramatic weight loss results, requires an overhaul of most people's typical shopping lists. That means saying goodbye to some of the easy items you might keep on hand for lazy nights (we're talking to you, quick-cooking rice and frozen french fries), and hello to some slightly more perishable foods that are higher in fat and protein like meat and full-fat dairy. But before you go filling your grocery cart with bacon and cheese galore, know that you'll want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. "Since this diet is primarily coming from fat, choosing healthy sources of fat is important," she says. So, healthy fat = good; protein = good; but what about everything else? Don't freak-while, yes, tons of stuff is off-limits on the keto diet, there are plenty of yummy things you can eat. To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. But first. . . some items to take off your list There are a few aisles you can skip (the cookie aisle is probably one of them) if you're committing to keto. Here are the non-keto-friendly items you will no longer need to stock your fridge and pantry with. Pasta and other grains When you're cutting carbs on keto, pasta, rice, and noodles have to be the first to go (unfortunately). Your local grocery store might have a special health foods section where you can find low-carb or gluten-free pastas and noodles, though. Starchy veggiesPotatoes are off limits, and so are other starchy, high-carb vegetables like carrots, believe it or not. Colorful, leafy greens are going to be key staples to add to your basket or cart. High-sugar fruitsWhile fruit is something that is usually recommended for a healthy, balanced diet, the keto diet restricts some fruit, says Marisa Moore, MBA, RDN, LD. Some fruits, like apples, bananas, and pears, are higher in carbs, which break down into sugars, so they're not typically part of a keto eating plan. LegumesIf you eat vegan or vegetarian, certain legumes, like beans, lentils, and chickpeas, might be a regular part of your diet for extra protein. On keto, though, they're too high in carbs and too low in fat to be compliant. Sugary foodsYou're going to want to bypass any aisle that includes candy, doughnuts, snack cakes, and cookies, as the sugars in any processed sweets should be avoided on the keto diet. Your keto-friendly grocery list Ok, now that we've gotten the bad news out of the way, here are all the yummy items you can stock up on when you're following a keto diet. There's plenty to be excited about putting in your cart! Low-carb veggies Not all vegetables are created equal for keto followers. High-carb veggies are a no-go. Instead, opt for low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus, says Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. Frozen veggies are cool, too. Sydney Greene, RD, also of Middleberg Nutrition, recommends frozen cauliflower in particular. "It's very low carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," Greene says. Avocados Tammy Lakatos Shames, RDN, of Nutrition Twins, describes avocados as one of the very best keto foods, jam-packed with both nutrients and healthy fats. "I like to have them with some hemp or flax seeds sprinkled on top and some parmesan cheese," says Jalali. Berries Raspberries are a perfect sweet treat for people on the keto diet, since they're the fruit with the fewest carbs, says Jalali-though blueberries and blackberries are great, too. Blackberries and raspberries specifically are a solid option because they contain 8 grams of fiber per cup, too, Moore adds. Salad greens Pre-washed greens, like spinach, kale and arugula, are a huge timesaver. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, Greene suggests scrambling two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber. Grass-fed beef and organic chicken Keep grass-fed beef and lamb, along with organic chicken, on hand, recommends Jalali. "Our clients particularly love Applegate's Great Organic Uncured Beef Hot Dog," says Shames-they're non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth Another option? Sip your meat-based protein. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows. "The amino acids found in the broth support a healthy gut," says Greene. Tuna, salmon, or sardines (fresh or canned) If you opt for fresh fish, grill, bake, or pan-fry it in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, Greene suggests combining a can of tuna with half an avocado in a collard green wrap. Cheese Go for grass-fed, organic, and full-fat options in the dairy aisle, recommends Jalali. For cheese, one easy-to-find option-readily available at groceries and convenience stores alike-is Organic Valley's full fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. Greek yogurt and sour cream These can be used interchangeably on the keto diet, as they all have similar amounts of carbs-Greek yogurt has five grams per serving and sour cream has seven. Just make sure they're plain options-added flavors also add carbs. Quark Quark is a German food that's somewhere in between yogurt and cheese in flavor and consistency-you can add it to smoothies, or use it as a spread or topping. "It's rich, creamy, and a favorite among our clients who are keto followers," says Lakatos. Eggs If you're on a keto diet, opt for Eggland's Best Eggs, says Lakatos. "They have double the omega-3s and six times the vitamin D of other eggs, thanks to their all-vegetarian hen feed which provides high-quality, keto-friendly nutrients. " Moore suggests meal prepping hard boiled eggs and keeping them in the fridge throughout the week for easy on-the-go breakfasts. If properly refrigerated and not cracked, they'll last for 7 days in the fridge. Nut milks Milk can actually have a good amount of carbs, so nut milk is a good alternative on the keto diet, says Lakatos. Unsweetened coconut, hemp, and almond milks in particular are good options, as they contain no carbs and more than four grams of fat-a perfect combo for keto dieters. Almond milk specifically is versatile for a variety of recipes, like a chia seed pudding or a breakfast smoothie, says Moore. "Simply blend frozen berries with leafy greens and plenty of almond milk for a frosty drink in less than five minutes," Moore suggests. Avocado, olive, hazelnut, and coconut oil The keto diet is all about fat, so clearly all healthy oils are welcome on this keto grocery list. Cooking food in the oils is one thing-but you can also amp up your fat intake by drizzling some oil on your cooked meal, as well. Grass-fed ghee Ghee, like the oils above, is a pure fat, which means its free from carbs or protein, says Jalali. "Ketogenic diets are more than 60 percent fat so having pure fats for all meals helps keep you on track," she says. If you can't find ghee, you can also use butter. Seaweed This low-carb snack has just one gram of carbs, and is full of iodine, which supports a healthy thyroid, says Greene. Some even come in individual grab-and-go packets so you can store them in your desk at work or in your purse. Olives You can add olives to salad or have them as an on-the-go snack. "We find these to be a lifesaver for our keto clients," says Shames. Olives offer a healthy monounsaturated source of fat; some even come in different flavors (like taco or sriracha). Pistachios Shames recommends single-serving packages of pistachios, too. "Ninety percent of the fats found in pistachios are the better-for-you mono- and polyunsaturated type," says Shames. "Plus, pistachios provide a good source of plant protein and fiber for a trio that can help to keep you fuller longer. " Almonds Another nut that's high in fiber, healthy fat, and protein is almonds. Moore always recommends them as snacks for clients who are constantly busy and need snacks to keep them satiated throughout the day. You can easily pack single-serve packages ahead of time. Nutritional yeast Nutritional yeast provides B12, a nutrient that many of us-especially vegans and vegetarians-just don't get enough of. It's also a source of protein without many carbs at all, says Lakatos. "Keto followers can sprinkle it on their meals for a cheesy flavor and they often use it to make keto-friendly breads and tortillas," says Lakatos. Chia seeds and flax seeds You can use these seeds to coat meats, include them in bake goods, or make keto-friendly oatmeal and pudding, says Jalali. These pantry items are high in fiber, but low in carbs. Healthy frozen foods Added items like frozen cauliflower pizza and frozen frittatas can make eating keo simple on mornings and nights when you're strapped for time. Nora Minno, an RD in New York City, loves this pizza, which contains only 16 grams of carbs for the whole pie. Tofu "Tofu is a great way to add plant-based protein into a diet that is typically heavy in animal protein and fat," says Minno. "A 3-oz serving contains 80 calories, 4 grams of fat, 9 grams of protein and only 3 grams of carbs. You'll also be getting important micronutrients like calcium, iron, and potassium. " Low-carb pasta alternatives "Shiratake noodles are a great low-carb pasta alternative with only 2 grams of carbs and 0 calories per bag," says Minno. Nut butter A high-quality nut butter is a great keto snack, topping for flax crackers, and ingredient for keto fat bombs and desserts, says Lara Clevenger, RD and founder of The Keto Queens. Grass-fed beef tallow Beef tallow is rich in omega 3 and CLA and is a "high quality saturated fat which has a high smoke point and is great for cooking," says Clevenger. Chocolate Yes, you can totally add chocolate to your shopping cart on the keto diet! Clevenger recommends Choc Zero. "It's sugar-free chocolate, non-gmo, and contains no sugar alcohols or soy lecithin. It's not super bitter like some chocolate bars and tastes great and has a very good texture," she says. Keto-approved condiments One of the trickiest things to shop for while keto? Dressings and condiments. Clevenger recommends low-sugar ketchup and BBQ sauce from Alterna Sweets. "These sauces taste amazing and they all contain only 1 gram net carb per tablespoon," she says. As for salad dressing? Clevenger reaches for Primal Kitchen brand. "These are sugar-free and keto-certified. "Alternative flours "Almond flour is one of my favorite baking ingredients," Moore says. It's also one of the most common keto-friendly, gluten-free, alternative flours. "The almonds provide satiating fiber and protein plus healthy fats," Moore adds. She recommends it for making pie crusts and baking cookies and muffins. Coconut flour is another low-carb flour alternative that Moore suggests adding to your pantry. However, keep in mind that you can't just substitute the same amount in a recipe that calls for regular four. "Because it is highly absorbent, you'll likely need to add more liquid to baked goods that use coconut flour," Moore says. Keto-friendly sweeteners For a natural sugar substitute that's keto-compliant, consider stocking up on monk fruit, says Moore. Whether you're baking or looking to sweeten up your coffee, monk fruit is an option that won't take you out of ketosis. Erythritol is another common keto-friendly sugar substitute. Again, you'll want to use in keto-specific recipes since you can't swap in the same amount for a recipe that calls for sugar. Keto protein bars To keep you full during the day, try a keto protein or energy bar that's high in healthy fats (like nuts and oils like avocado oil) and protein, but low in carbs. Keto Bar is a great option-they make a delicious chocolate peanut butter flavor. Keto granolas You won't be able to buy regular cereals, as they'll be too high in carbs, but low-carb or grain-free, low sugar granolas like Lakanto Healthy Quick Breakfast Granola or Lark Ellen Farm Granola are a better choice. You can add milk to them or eat them with yogurt and breakfast is solved. submitted by /u/AutoModerator to r/HealthyZapper [link] [comments]

​ https://preview.redd.it/s5gkhpfofs061.jpg?width=2064&format=pjpg&auto=webp&s=c175eb97f2ac90ce1058d2578c321ac507fab89f Starting the keto diet can be a little overwhelming-the high-fat, low-carb diet, known for its dramatic weight loss results, requires an overhaul of most people's typical shopping lists. That means saying goodbye to some of the easy items you might keep on hand for lazy nights (we're talking to you, quick-cooking rice and frozen french fries), and hello to some slightly more perishable foods that are higher in fat and protein like meat and full-fat dairy. But before you go filling your grocery cart with bacon and cheese galore, know that you'll want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. "Since this diet is primarily coming from fat, choosing healthy sources of fat is important," she says. So, healthy fat = good; protein = good; but what about everything else? Don't freak-while, yes, tons of stuff is off-limits on the keto diet, there are plenty of yummy things you can eat. To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. But first. . . some items to take off your list There are a few aisles you can skip (the cookie aisle is probably one of them) if you're committing to keto. Here are the non-keto-friendly items you will no longer need to stock your fridge and pantry with. Pasta and other grains When you're cutting carbs on keto, pasta, rice, and noodles have to be the first to go (unfortunately). Your local grocery store might have a special health foods section where you can find low-carb or gluten-free pastas and noodles, though. Starchy veggiesPotatoes are off limits, and so are other starchy, high-carb vegetables like carrots, believe it or not. Colorful, leafy greens are going to be key staples to add to your basket or cart. High-sugar fruitsWhile fruit is something that is usually recommended for a healthy, balanced diet, the keto diet restricts some fruit, says Marisa Moore, MBA, RDN, LD. Some fruits, like apples, bananas, and pears, are higher in carbs, which break down into sugars, so they're not typically part of a keto eating plan. LegumesIf you eat vegan or vegetarian, certain legumes, like beans, lentils, and chickpeas, might be a regular part of your diet for extra protein. On keto, though, they're too high in carbs and too low in fat to be compliant. Sugary foodsYou're going to want to bypass any aisle that includes candy, doughnuts, snack cakes, and cookies, as the sugars in any processed sweets should be avoided on the keto diet. Your keto-friendly grocery list Ok, now that we've gotten the bad news out of the way, here are all the yummy items you can stock up on when you're following a keto diet. There's plenty to be excited about putting in your cart! Low-carb veggies Not all vegetables are created equal for keto followers. High-carb veggies are a no-go. Instead, opt for low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus, says Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. Frozen veggies are cool, too. Sydney Greene, RD, also of Middleberg Nutrition, recommends frozen cauliflower in particular. "It's very low carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," Greene says. Avocados Tammy Lakatos Shames, RDN, of Nutrition Twins, describes avocados as one of the very best keto foods, jam-packed with both nutrients and healthy fats. "I like to have them with some hemp or flax seeds sprinkled on top and some parmesan cheese," says Jalali. Berries Raspberries are a perfect sweet treat for people on the keto diet, since they're the fruit with the fewest carbs, says Jalali-though blueberries and blackberries are great, too. Blackberries and raspberries specifically are a solid option because they contain 8 grams of fiber per cup, too, Moore adds. Salad greens Pre-washed greens, like spinach, kale and arugula, are a huge timesaver. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, Greene suggests scrambling two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber. Grass-fed beef and organic chicken Keep grass-fed beef and lamb, along with organic chicken, on hand, recommends Jalali. "Our clients particularly love Applegate's Great Organic Uncured Beef Hot Dog," says Shames-they're non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth Another option? Sip your meat-based protein. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows. "The amino acids found in the broth support a healthy gut," says Greene. Tuna, salmon, or sardines (fresh or canned) If you opt for fresh fish, grill, bake, or pan-fry it in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, Greene suggests combining a can of tuna with half an avocado in a collard green wrap. Cheese Go for grass-fed, organic, and full-fat options in the dairy aisle, recommends Jalali. For cheese, one easy-to-find option-readily available at groceries and convenience stores alike-is Organic Valley's full fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. Greek yogurt and sour cream These can be used interchangeably on the keto diet, as they all have similar amounts of carbs-Greek yogurt has five grams per serving and sour cream has seven. Just make sure they're plain options-added flavors also add carbs. Quark Quark is a German food that's somewhere in between yogurt and cheese in flavor and consistency-you can add it to smoothies, or use it as a spread or topping. "It's rich, creamy, and a favorite among our clients who are keto followers," says Lakatos. Eggs If you're on a keto diet, opt for Eggland's Best Eggs, says Lakatos. "They have double the omega-3s and six times the vitamin D of other eggs, thanks to their all-vegetarian hen feed which provides high-quality, keto-friendly nutrients. " Moore suggests meal prepping hard boiled eggs and keeping them in the fridge throughout the week for easy on-the-go breakfasts. If properly refrigerated and not cracked, they'll last for 7 days in the fridge. Nut milks Milk can actually have a good amount of carbs, so nut milk is a good alternative on the keto diet, says Lakatos. Unsweetened coconut, hemp, and almond milks in particular are good options, as they contain no carbs and more than four grams of fat-a perfect combo for keto dieters. Almond milk specifically is versatile for a variety of recipes, like a chia seed pudding or a breakfast smoothie, says Moore. "Simply blend frozen berries with leafy greens and plenty of almond milk for a frosty drink in less than five minutes," Moore suggests. Avocado, olive, hazelnut, and coconut oil The keto diet is all about fat, so clearly all healthy oils are welcome on this keto grocery list. Cooking food in the oils is one thing-but you can also amp up your fat intake by drizzling some oil on your cooked meal, as well. Grass-fed ghee Ghee, like the oils above, is a pure fat, which means its free from carbs or protein, says Jalali. "Ketogenic diets are more than 60 percent fat so having pure fats for all meals helps keep you on track," she says. If you can't find ghee, you can also use butter. Seaweed This low-carb snack has just one gram of carbs, and is full of iodine, which supports a healthy thyroid, says Greene. Some even come in individual grab-and-go packets so you can store them in your desk at work or in your purse. Olives You can add olives to salad or have them as an on-the-go snack. "We find these to be a lifesaver for our keto clients," says Shames. Olives offer a healthy monounsaturated source of fat; some even come in different flavors (like taco or sriracha). Pistachios Shames recommends single-serving packages of pistachios, too. "Ninety percent of the fats found in pistachios are the better-for-you mono- and polyunsaturated type," says Shames. "Plus, pistachios provide a good source of plant protein and fiber for a trio that can help to keep you fuller longer. " Almonds Another nut that's high in fiber, healthy fat, and protein is almonds. Moore always recommends them as snacks for clients who are constantly busy and need snacks to keep them satiated throughout the day. You can easily pack single-serve packages ahead of time. Nutritional yeast Nutritional yeast provides B12, a nutrient that many of us-especially vegans and vegetarians-just don't get enough of. It's also a source of protein without many carbs at all, says Lakatos. "Keto followers can sprinkle it on their meals for a cheesy flavor and they often use it to make keto-friendly breads and tortillas," says Lakatos. Chia seeds and flax seeds You can use these seeds to coat meats, include them in bake goods, or make keto-friendly oatmeal and pudding, says Jalali. These pantry items are high in fiber, but low in carbs. Healthy frozen foods Added items like frozen cauliflower pizza and frozen frittatas can make eating keo simple on mornings and nights when you're strapped for time. Nora Minno, an RD in New York City, loves this pizza, which contains only 16 grams of carbs for the whole pie. Tofu "Tofu is a great way to add plant-based protein into a diet that is typically heavy in animal protein and fat," says Minno. "A 3-oz serving contains 80 calories, 4 grams of fat, 9 grams of protein and only 3 grams of carbs. You'll also be getting important micronutrients like calcium, iron, and potassium. " Low-carb pasta alternatives "Shiratake noodles are a great low-carb pasta alternative with only 2 grams of carbs and 0 calories per bag," says Minno. Nut butter A high-quality nut butter is a great keto snack, topping for flax crackers, and ingredient for keto fat bombs and desserts, says Lara Clevenger, RD and founder of The Keto Queens. Grass-fed beef tallow Beef tallow is rich in omega 3 and CLA and is a "high quality saturated fat which has a high smoke point and is great for cooking," says Clevenger. Chocolate Yes, you can totally add chocolate to your shopping cart on the keto diet! Clevenger recommends Choc Zero. "It's sugar-free chocolate, non-gmo, and contains no sugar alcohols or soy lecithin. It's not super bitter like some chocolate bars and tastes great and has a very good texture," she says. Keto-approved condiments One of the trickiest things to shop for while keto? Dressings and condiments. Clevenger recommends low-sugar ketchup and BBQ sauce from Alterna Sweets. "These sauces taste amazing and they all contain only 1 gram net carb per tablespoon," she says. As for salad dressing? Clevenger reaches for Primal Kitchen brand. "These are sugar-free and keto-certified. "Alternative flours "Almond flour is one of my favorite baking ingredients," Moore says. It's also one of the most common keto-friendly, gluten-free, alternative flours. "The almonds provide satiating fiber and protein plus healthy fats," Moore adds. She recommends it for making pie crusts and baking cookies and muffins. Coconut flour is another low-carb flour alternative that Moore suggests adding to your pantry. However, keep in mind that you can't just substitute the same amount in a recipe that calls for regular four. "Because it is highly absorbent, you'll likely need to add more liquid to baked goods that use coconut flour," Moore says. Keto-friendly sweeteners For a natural sugar substitute that's keto-compliant, consider stocking up on monk fruit, says Moore. Whether you're baking or looking to sweeten up your coffee, monk fruit is an option that won't take you out of ketosis. Erythritol is another common keto-friendly sugar substitute. Again, you'll want to use in keto-specific recipes since you can't swap in the same amount for a recipe that calls for sugar. Keto protein bars To keep you full during the day, try a keto protein or energy bar that's high in healthy fats (like nuts and oils like avocado oil) and protein, but low in carbs. Keto Bar is a great option-they make a delicious chocolate peanut butter flavor. Keto granolas You won't be able to buy regular cereals, as they'll be too high in carbs, but low-carb or grain-free, low sugar granolas like Lakanto Healthy Quick Breakfast Granola or Lark Ellen Farm Granola are a better choice. You can add milk to them or eat them with yogurt and breakfast is solved. submitted by /u/AutoModerator to r/HealthyZapper [link] [comments]

Welcome — you’re about to try something practical, not mystical. This guide, Keto for Beginners: Your First 30 Days, is a friendly, step-by-step roadmap that shows you exactly what to eat, how to prepare, what to expect physically and mentally, and the simple checks that tell you whether the plan is working. Think of it as a travel itinerary for your metabolism: clear maps (meal plans), a packing list (grocery staples and supplements), pit-stop tips (keto-flu fixes), and realistic landmarks to hit over 30 days. The ketogenic diet is a very low-carb, higher-fat way of eating that shifts the body from burning glucose to burning fat and producing ketones. Who this guide is for If you’re a complete beginner who wants a practical, safe introduction to keto (weight-loss or metabolic reasons), this is for you. It’s for people who like clear rules, measurable checkpoints, and gradual habit changes — not extreme fads. If you have major medical issues (type 1 diabetes, pregnancy, advanced kidney disease), you should talk to your clinician first. This guide highlights safety checks and when to seek supervision. Measurable goals for your first 30 days (use these as weekly checkpoints) Enter nutritional ketosis (objective test: blood BHB >0.5 mmol/L OR consistent ketone breath/urine signals; subjective: decreased carb cravings and steadier energy). Carb target: aim for 20–50 g net carbs/day (start lower if you want faster adaptation). Protein & strength: meet moderate protein goals (~1.2–1.6 g/kg ideal body weight if active) and engage in resistance training 2 times a week to protect muscle. Hydration & electrolytes: keep sodium/potaslevels sium/magnesium in check to avoid severe “keto flu” symptoms — track headaches, cra levelsmps, and energy. Progress metrics: weekly photos + waist measurement + a single weekly weigh-in (or body-composition check if available). Prioritize trends over day-to-day swings. Tone & expectations Expect an adjustment phase: many people see quick water loss in week 1, followed by a few days of low energy or brain fog (the keto flu). By weeks 2–4, most people report steadier energy, fewer cravings, and better appetite control — but individual results vary. Research shows keto can produce faster short-term weight loss than many low-fat diets, but long-term responses and safety depend on food quality and monitoring. Use this guide to build sustainable habits, not to chase quick fixes. Ready for Week 0 prep and your first grocery list? Let’s go — you’ll get actionable steps and simple recipes next. submitted by /u/uk_kali to r/LowcarbRecipes [link] [comments]

​ https://preview.redd.it/s5gkhpfofs061.jpg?width=2064&format=pjpg&auto=webp&s=c175eb97f2ac90ce1058d2578c321ac507fab89f Starting the keto diet can be a little overwhelming-the high-fat, low-carb diet, known for its dramatic weight loss results, requires an overhaul of most people's typical shopping lists. That means saying goodbye to some of the easy items you might keep on hand for lazy nights (we're talking to you, quick-cooking rice and frozen french fries), and hello to some slightly more perishable foods that are higher in fat and protein like meat and full-fat dairy. But before you go filling your grocery cart with bacon and cheese galore, know that you'll want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. "Since this diet is primarily coming from fat, choosing healthy sources of fat is important," she says. So, healthy fat = good; protein = good; but what about everything else? Don't freak-while, yes, tons of stuff is off-limits on the keto diet, there are plenty of yummy things you can eat. To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. But first. . . some items to take off your list There are a few aisles you can skip (the cookie aisle is probably one of them) if you're committing to keto. Here are the non-keto-friendly items you will no longer need to stock your fridge and pantry with. Pasta and other grains When you're cutting carbs on keto, pasta, rice, and noodles have to be the first to go (unfortunately). Your local grocery store might have a special health foods section where you can find low-carb or gluten-free pastas and noodles, though. Starchy veggiesPotatoes are off limits, and so are other starchy, high-carb vegetables like carrots, believe it or not. Colorful, leafy greens are going to be key staples to add to your basket or cart. High-sugar fruitsWhile fruit is something that is usually recommended for a healthy, balanced diet, the keto diet restricts some fruit, says Marisa Moore, MBA, RDN, LD. Some fruits, like apples, bananas, and pears, are higher in carbs, which break down into sugars, so they're not typically part of a keto eating plan. LegumesIf you eat vegan or vegetarian, certain legumes, like beans, lentils, and chickpeas, might be a regular part of your diet for extra protein. On keto, though, they're too high in carbs and too low in fat to be compliant. Sugary foodsYou're going to want to bypass any aisle that includes candy, doughnuts, snack cakes, and cookies, as the sugars in any processed sweets should be avoided on the keto diet. Your keto-friendly grocery list Ok, now that we've gotten the bad news out of the way, here are all the yummy items you can stock up on when you're following a keto diet. There's plenty to be excited about putting in your cart! Low-carb veggies Not all vegetables are created equal for keto followers. High-carb veggies are a no-go. Instead, opt for low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus, says Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. Frozen veggies are cool, too. Sydney Greene, RD, also of Middleberg Nutrition, recommends frozen cauliflower in particular. "It's very low carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," Greene says. Avocados Tammy Lakatos Shames, RDN, of Nutrition Twins, describes avocados as one of the very best keto foods, jam-packed with both nutrients and healthy fats. "I like to have them with some hemp or flax seeds sprinkled on top and some parmesan cheese," says Jalali. Berries Raspberries are a perfect sweet treat for people on the keto diet, since they're the fruit with the fewest carbs, says Jalali-though blueberries and blackberries are great, too. Blackberries and raspberries specifically are a solid option because they contain 8 grams of fiber per cup, too, Moore adds. Salad greens Pre-washed greens, like spinach, kale and arugula, are a huge timesaver. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, Greene suggests scrambling two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber. Grass-fed beef and organic chicken Keep grass-fed beef and lamb, along with organic chicken, on hand, recommends Jalali. "Our clients particularly love Applegate's Great Organic Uncured Beef Hot Dog," says Shames-they're non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth Another option? Sip your meat-based protein. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows. "The amino acids found in the broth support a healthy gut," says Greene. Tuna, salmon, or sardines (fresh or canned) If you opt for fresh fish, grill, bake, or pan-fry it in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, Greene suggests combining a can of tuna with half an avocado in a collard green wrap. Cheese Go for grass-fed, organic, and full-fat options in the dairy aisle, recommends Jalali. For cheese, one easy-to-find option-readily available at groceries and convenience stores alike-is Organic Valley's full fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. Greek yogurt and sour cream These can be used interchangeably on the keto diet, as they all have similar amounts of carbs-Greek yogurt has five grams per serving and sour cream has seven. Just make sure they're plain options-added flavors also add carbs. Quark Quark is a German food that's somewhere in between yogurt and cheese in flavor and consistency-you can add it to smoothies, or use it as a spread or topping. "It's rich, creamy, and a favorite among our clients who are keto followers," says Lakatos. Eggs If you're on a keto diet, opt for Eggland's Best Eggs, says Lakatos. "They have double the omega-3s and six times the vitamin D of other eggs, thanks to their all-vegetarian hen feed which provides high-quality, keto-friendly nutrients. " Moore suggests meal prepping hard boiled eggs and keeping them in the fridge throughout the week for easy on-the-go breakfasts. If properly refrigerated and not cracked, they'll last for 7 days in the fridge. Nut milks Milk can actually have a good amount of carbs, so nut milk is a good alternative on the keto diet, says Lakatos. Unsweetened coconut, hemp, and almond milks in particular are good options, as they contain no carbs and more than four grams of fat-a perfect combo for keto dieters. Almond milk specifically is versatile for a variety of recipes, like a chia seed pudding or a breakfast smoothie, says Moore. "Simply blend frozen berries with leafy greens and plenty of almond milk for a frosty drink in less than five minutes," Moore suggests. Avocado, olive, hazelnut, and coconut oil The keto diet is all about fat, so clearly all healthy oils are welcome on this keto grocery list. Cooking food in the oils is one thing-but you can also amp up your fat intake by drizzling some oil on your cooked meal, as well. Grass-fed ghee Ghee, like the oils above, is a pure fat, which means its free from carbs or protein, says Jalali. "Ketogenic diets are more than 60 percent fat so having pure fats for all meals helps keep you on track," she says. If you can't find ghee, you can also use butter. Seaweed This low-carb snack has just one gram of carbs, and is full of iodine, which supports a healthy thyroid, says Greene. Some even come in individual grab-and-go packets so you can store them in your desk at work or in your purse. Olives You can add olives to salad or have them as an on-the-go snack. "We find these to be a lifesaver for our keto clients," says Shames. Olives offer a healthy monounsaturated source of fat; some even come in different flavors (like taco or sriracha). Pistachios Shames recommends single-serving packages of pistachios, too. "Ninety percent of the fats found in pistachios are the better-for-you mono- and polyunsaturated type," says Shames. "Plus, pistachios provide a good source of plant protein and fiber for a trio that can help to keep you fuller longer. " Almonds Another nut that's high in fiber, healthy fat, and protein is almonds. Moore always recommends them as snacks for clients who are constantly busy and need snacks to keep them satiated throughout the day. You can easily pack single-serve packages ahead of time. Nutritional yeast Nutritional yeast provides B12, a nutrient that many of us-especially vegans and vegetarians-just don't get enough of. It's also a source of protein without many carbs at all, says Lakatos. "Keto followers can sprinkle it on their meals for a cheesy flavor and they often use it to make keto-friendly breads and tortillas," says Lakatos. Chia seeds and flax seeds You can use these seeds to coat meats, include them in bake goods, or make keto-friendly oatmeal and pudding, says Jalali. These pantry items are high in fiber, but low in carbs. Healthy frozen foods Added items like frozen cauliflower pizza and frozen frittatas can make eating keo simple on mornings and nights when you're strapped for time. Nora Minno, an RD in New York City, loves this pizza, which contains only 16 grams of carbs for the whole pie. Tofu "Tofu is a great way to add plant-based protein into a diet that is typically heavy in animal protein and fat," says Minno. "A 3-oz serving contains 80 calories, 4 grams of fat, 9 grams of protein and only 3 grams of carbs. You'll also be getting important micronutrients like calcium, iron, and potassium. " Low-carb pasta alternatives "Shiratake noodles are a great low-carb pasta alternative with only 2 grams of carbs and 0 calories per bag," says Minno. Nut butter A high-quality nut butter is a great keto snack, topping for flax crackers, and ingredient for keto fat bombs and desserts, says Lara Clevenger, RD and founder of The Keto Queens. Grass-fed beef tallow Beef tallow is rich in omega 3 and CLA and is a "high quality saturated fat which has a high smoke point and is great for cooking," says Clevenger. Chocolate Yes, you can totally add chocolate to your shopping cart on the keto diet! Clevenger recommends Choc Zero. "It's sugar-free chocolate, non-gmo, and contains no sugar alcohols or soy lecithin. It's not super bitter like some chocolate bars and tastes great and has a very good texture," she says. Keto-approved condiments One of the trickiest things to shop for while keto? Dressings and condiments. Clevenger recommends low-sugar ketchup and BBQ sauce from Alterna Sweets. "These sauces taste amazing and they all contain only 1 gram net carb per tablespoon," she says. As for salad dressing? Clevenger reaches for Primal Kitchen brand. "These are sugar-free and keto-certified. "Alternative flours "Almond flour is one of my favorite baking ingredients," Moore says. It's also one of the most common keto-friendly, gluten-free, alternative flours. "The almonds provide satiating fiber and protein plus healthy fats," Moore adds. She recommends it for making pie crusts and baking cookies and muffins. Coconut flour is another low-carb flour alternative that Moore suggests adding to your pantry. However, keep in mind that you can't just substitute the same amount in a recipe that calls for regular four. "Because it is highly absorbent, you'll likely need to add more liquid to baked goods that use coconut flour," Moore says. Keto-friendly sweeteners For a natural sugar substitute that's keto-compliant, consider stocking up on monk fruit, says Moore. Whether you're baking or looking to sweeten up your coffee, monk fruit is an option that won't take you out of ketosis. Erythritol is another common keto-friendly sugar substitute. Again, you'll want to use in keto-specific recipes since you can't swap in the same amount for a recipe that calls for sugar. Keto protein bars To keep you full during the day, try a keto protein or energy bar that's high in healthy fats (like nuts and oils like avocado oil) and protein, but low in carbs. Keto Bar is a great option-they make a delicious chocolate peanut butter flavor. Keto granolas You won't be able to buy regular cereals, as they'll be too high in carbs, but low-carb or grain-free, low sugar granolas like Lakanto Healthy Quick Breakfast Granola or Lark Ellen Farm Granola are a better choice. You can add milk to them or eat them with yogurt and breakfast is solved. submitted by /u/AutoModerator to r/HealthyZapper [link] [comments]

​ https://preview.redd.it/s5gkhpfofs061.jpg?width=2064&format=pjpg&auto=webp&s=c175eb97f2ac90ce1058d2578c321ac507fab89f Starting the keto diet can be a little overwhelming-the high-fat, low-carb diet, known for its dramatic weight loss results, requires an overhaul of most people's typical shopping lists. That means saying goodbye to some of the easy items you might keep on hand for lazy nights (we're talking to you, quick-cooking rice and frozen french fries), and hello to some slightly more perishable foods that are higher in fat and protein like meat and full-fat dairy. But before you go filling your grocery cart with bacon and cheese galore, know that you'll want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. "Since this diet is primarily coming from fat, choosing healthy sources of fat is important," she says. So, healthy fat = good; protein = good; but what about everything else? Don't freak-while, yes, tons of stuff is off-limits on the keto diet, there are plenty of yummy things you can eat. To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. But first. . . some items to take off your list There are a few aisles you can skip (the cookie aisle is probably one of them) if you're committing to keto. Here are the non-keto-friendly items you will no longer need to stock your fridge and pantry with. Pasta and other grains When you're cutting carbs on keto, pasta, rice, and noodles have to be the first to go (unfortunately). Your local grocery store might have a special health foods section where you can find low-carb or gluten-free pastas and noodles, though. Starchy veggiesPotatoes are off limits, and so are other starchy, high-carb vegetables like carrots, believe it or not. Colorful, leafy greens are going to be key staples to add to your basket or cart. High-sugar fruitsWhile fruit is something that is usually recommended for a healthy, balanced diet, the keto diet restricts some fruit, says Marisa Moore, MBA, RDN, LD. Some fruits, like apples, bananas, and pears, are higher in carbs, which break down into sugars, so they're not typically part of a keto eating plan. LegumesIf you eat vegan or vegetarian, certain legumes, like beans, lentils, and chickpeas, might be a regular part of your diet for extra protein. On keto, though, they're too high in carbs and too low in fat to be compliant. Sugary foodsYou're going to want to bypass any aisle that includes candy, doughnuts, snack cakes, and cookies, as the sugars in any processed sweets should be avoided on the keto diet. Your keto-friendly grocery list Ok, now that we've gotten the bad news out of the way, here are all the yummy items you can stock up on when you're following a keto diet. There's plenty to be excited about putting in your cart! Low-carb veggies Not all vegetables are created equal for keto followers. High-carb veggies are a no-go. Instead, opt for low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus, says Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. Frozen veggies are cool, too. Sydney Greene, RD, also of Middleberg Nutrition, recommends frozen cauliflower in particular. "It's very low carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," Greene says. Avocados Tammy Lakatos Shames, RDN, of Nutrition Twins, describes avocados as one of the very best keto foods, jam-packed with both nutrients and healthy fats. "I like to have them with some hemp or flax seeds sprinkled on top and some parmesan cheese," says Jalali. Berries Raspberries are a perfect sweet treat for people on the keto diet, since they're the fruit with the fewest carbs, says Jalali-though blueberries and blackberries are great, too. Blackberries and raspberries specifically are a solid option because they contain 8 grams of fiber per cup, too, Moore adds. Salad greens Pre-washed greens, like spinach, kale and arugula, are a huge timesaver. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, Greene suggests scrambling two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber. Grass-fed beef and organic chicken Keep grass-fed beef and lamb, along with organic chicken, on hand, recommends Jalali. "Our clients particularly love Applegate's Great Organic Uncured Beef Hot Dog," says Shames-they're non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth Another option? Sip your meat-based protein. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows. "The amino acids found in the broth support a healthy gut," says Greene. Tuna, salmon, or sardines (fresh or canned) If you opt for fresh fish, grill, bake, or pan-fry it in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, Greene suggests combining a can of tuna with half an avocado in a collard green wrap. Cheese Go for grass-fed, organic, and full-fat options in the dairy aisle, recommends Jalali. For cheese, one easy-to-find option-readily available at groceries and convenience stores alike-is Organic Valley's full fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. Greek yogurt and sour cream These can be used interchangeably on the keto diet, as they all have similar amounts of carbs-Greek yogurt has five grams per serving and sour cream has seven. Just make sure they're plain options-added flavors also add carbs. Quark Quark is a German food that's somewhere in between yogurt and cheese in flavor and consistency-you can add it to smoothies, or use it as a spread or topping. "It's rich, creamy, and a favorite among our clients who are keto followers," says Lakatos. Eggs If you're on a keto diet, opt for Eggland's Best Eggs, says Lakatos. "They have double the omega-3s and six times the vitamin D of other eggs, thanks to their all-vegetarian hen feed which provides high-quality, keto-friendly nutrients. " Moore suggests meal prepping hard boiled eggs and keeping them in the fridge throughout the week for easy on-the-go breakfasts. If properly refrigerated and not cracked, they'll last for 7 days in the fridge. Nut milks Milk can actually have a good amount of carbs, so nut milk is a good alternative on the keto diet, says Lakatos. Unsweetened coconut, hemp, and almond milks in particular are good options, as they contain no carbs and more than four grams of fat-a perfect combo for keto dieters. Almond milk specifically is versatile for a variety of recipes, like a chia seed pudding or a breakfast smoothie, says Moore. "Simply blend frozen berries with leafy greens and plenty of almond milk for a frosty drink in less than five minutes," Moore suggests. Avocado, olive, hazelnut, and coconut oil The keto diet is all about fat, so clearly all healthy oils are welcome on this keto grocery list. Cooking food in the oils is one thing-but you can also amp up your fat intake by drizzling some oil on your cooked meal, as well. Grass-fed ghee Ghee, like the oils above, is a pure fat, which means its free from carbs or protein, says Jalali. "Ketogenic diets are more than 60 percent fat so having pure fats for all meals helps keep you on track," she says. If you can't find ghee, you can also use butter. Seaweed This low-carb snack has just one gram of carbs, and is full of iodine, which supports a healthy thyroid, says Greene. Some even come in individual grab-and-go packets so you can store them in your desk at work or in your purse. Olives You can add olives to salad or have them as an on-the-go snack. "We find these to be a lifesaver for our keto clients," says Shames. Olives offer a healthy monounsaturated source of fat; some even come in different flavors (like taco or sriracha). Pistachios Shames recommends single-serving packages of pistachios, too. "Ninety percent of the fats found in pistachios are the better-for-you mono- and polyunsaturated type," says Shames. "Plus, pistachios provide a good source of plant protein and fiber for a trio that can help to keep you fuller longer. " Almonds Another nut that's high in fiber, healthy fat, and protein is almonds. Moore always recommends them as snacks for clients who are constantly busy and need snacks to keep them satiated throughout the day. You can easily pack single-serve packages ahead of time. Nutritional yeast Nutritional yeast provides B12, a nutrient that many of us-especially vegans and vegetarians-just don't get enough of. It's also a source of protein without many carbs at all, says Lakatos. "Keto followers can sprinkle it on their meals for a cheesy flavor and they often use it to make keto-friendly breads and tortillas," says Lakatos. Chia seeds and flax seeds You can use these seeds to coat meats, include them in bake goods, or make keto-friendly oatmeal and pudding, says Jalali. These pantry items are high in fiber, but low in carbs. Healthy frozen foods Added items like frozen cauliflower pizza and frozen frittatas can make eating keo simple on mornings and nights when you're strapped for time. Nora Minno, an RD in New York City, loves this pizza, which contains only 16 grams of carbs for the whole pie. Tofu "Tofu is a great way to add plant-based protein into a diet that is typically heavy in animal protein and fat," says Minno. "A 3-oz serving contains 80 calories, 4 grams of fat, 9 grams of protein and only 3 grams of carbs. You'll also be getting important micronutrients like calcium, iron, and potassium. " Low-carb pasta alternatives "Shiratake noodles are a great low-carb pasta alternative with only 2 grams of carbs and 0 calories per bag," says Minno. Nut butter A high-quality nut butter is a great keto snack, topping for flax crackers, and ingredient for keto fat bombs and desserts, says Lara Clevenger, RD and founder of The Keto Queens. Grass-fed beef tallow Beef tallow is rich in omega 3 and CLA and is a "high quality saturated fat which has a high smoke point and is great for cooking," says Clevenger. Chocolate Yes, you can totally add chocolate to your shopping cart on the keto diet! Clevenger recommends Choc Zero. "It's sugar-free chocolate, non-gmo, and contains no sugar alcohols or soy lecithin. It's not super bitter like some chocolate bars and tastes great and has a very good texture," she says. Keto-approved condiments One of the trickiest things to shop for while keto? Dressings and condiments. Clevenger recommends low-sugar ketchup and BBQ sauce from Alterna Sweets. "These sauces taste amazing and they all contain only 1 gram net carb per tablespoon," she says. As for salad dressing? Clevenger reaches for Primal Kitchen brand. "These are sugar-free and keto-certified. "Alternative flours "Almond flour is one of my favorite baking ingredients," Moore says. It's also one of the most common keto-friendly, gluten-free, alternative flours. "The almonds provide satiating fiber and protein plus healthy fats," Moore adds. She recommends it for making pie crusts and baking cookies and muffins. Coconut flour is another low-carb flour alternative that Moore suggests adding to your pantry. However, keep in mind that you can't just substitute the same amount in a recipe that calls for regular four. "Because it is highly absorbent, you'll likely need to add more liquid to baked goods that use coconut flour," Moore says. Keto-friendly sweeteners For a natural sugar substitute that's keto-compliant, consider stocking up on monk fruit, says Moore. Whether you're baking or looking to sweeten up your coffee, monk fruit is an option that won't take you out of ketosis. Erythritol is another common keto-friendly sugar substitute. Again, you'll want to use in keto-specific recipes since you can't swap in the same amount for a recipe that calls for sugar. Keto protein bars To keep you full during the day, try a keto protein or energy bar that's high in healthy fats (like nuts and oils like avocado oil) and protein, but low in carbs. Keto Bar is a great option-they make a delicious chocolate peanut butter flavor. Keto granolas You won't be able to buy regular cereals, as they'll be too high in carbs, but low-carb or grain-free, low sugar granolas like Lakanto Healthy Quick Breakfast Granola or Lark Ellen Farm Granola are a better choice. You can add milk to them or eat them with yogurt and breakfast is solved. submitted by /u/AutoModerator to r/HealthyZapper [link] [comments]

How to Start a Plant-Based Keto Diet for Effective Weight Loss Are you looking to transform your health and shed unwanted pounds while embracing a sustainable, plant-powered approach? The plant-based keto diet offers an innovative solution for weight loss enthusiasts seeking a unique nutritional strategy. This revolutionary diet combines the principles of a ketogenic lifestyle with the nutrient-dense benefits of plant-based eating, creating a powerful approach to weight management and overall wellness. Whether you're a health-conscious individual or someone struggling with traditional diet plans, a plant-based keto diet can provide the breakthrough you've been searching for in your weight loss journey. Click here to learn more for a slimmer you: https://sumatra1.carrd.co/ Understanding the Plant-Based Keto Diet What Exactly is a Plant-Based Keto Diet? A plant-based keto diet is a unique nutritional approach that merges two powerful dietary concepts. It combines the low-carb, high-fat principles of the ketogenic diet with exclusively plant-based food sources. Unlike traditional keto diets that rely heavily on animal products, this approach focuses on: • Plant-based fats from nuts and seeds • Low-carb vegetables • Plant-based protein sources • Healthy plant oils • Meat and dairy alternatives Key Benefits of a Plant-Based Keto Diet The combination of plant-based eating and ketogenic principles offers numerous advantages: Sustainable weight loss Improved metabolic health Reduced inflammation Enhanced energy levels Better environmental impact Click here to learn more for a slimmer you: https://sumatra1.carrd.co/ Essential Nutrients for Plant-Based Keto Success Protein Sources for Plant-Based Keto Dieters Finding adequate protein can be challenging on a plant-based keto diet. Top protein sources include: • Tofu • Tempeh • Seitan • Hemp seeds • Chia seeds • Nutritional yeast • Vegan protein powders Navigating Macronutrient Ratios Achieving the right macronutrient balance is crucial for entering and maintaining ketosis. Aim for: • 70-75% healthy fats • 20-25% plant-based protein • 5-10% low-carb vegetables Click here to learn more for a slimmer you: https://sumatra1.carrd.co/ Meal Planning and Preparation Strategies Stocking Your Plant-Based Keto Pantry Successful diet implementation starts with proper preparation. Essential items include: • Coconut oil • Avocado oil • Nuts and seeds • Low-carb vegetables • Plant-based milk alternatives • Vegan protein sources • Herbs and spices Sample Meal Plan for Beginners A typical day might look like: Breakfast: Chia seed pudding with coconut milk and berries Lunch: Cauliflower rice with tofu and avocado Dinner: Zucchini noodles with plant-based pesto Snacks: Handful of macadamia nuts, vegetable sticks with almond butter Click here to learn more for a slimmer you: https://sumatra1.carrd.co/ Potential Challenges and Solutions Common Pitfalls to Avoid Insufficient nutrient intake Inadequate protein consumption Overconsumption of processed foods Difficulty maintaining ketosis Supplement Recommendations: • Vitamin B12 • Omega-3 fatty acids • Vitamin D • Iron • Zinc Tracking Your Progress Monitoring your journey is essential for success. Consider: • Regular body measurements • Weekly weigh-ins • Blood ketone testing • Energy level tracking • Progress photos Click here to learn more for a slimmer you: https://sumatra1.carrd.co/ Scientific Insights Research demonstrates that plant-based keto diets can be effective for weight loss. A 2020 study published in the Journal of Nutrition showed participants lost an average of 15 pounds in 12 weeks while improving overall metabolic health. Important Considerations Before Starting Consult with a healthcare professional before beginning any new diet, especially if you have: • Pre-existing health conditions submitted by /u/cashchampionchannel to r/weightlossreviewsupp [link] [comments]

​ https://preview.redd.it/s5gkhpfofs061.jpg?width=2064&format=pjpg&auto=webp&s=c175eb97f2ac90ce1058d2578c321ac507fab89f Starting the keto diet can be a little overwhelming-the high-fat, low-carb diet, known for its dramatic weight loss results, requires an overhaul of most people's typical shopping lists. That means saying goodbye to some of the easy items you might keep on hand for lazy nights (we're talking to you, quick-cooking rice and frozen french fries), and hello to some slightly more perishable foods that are higher in fat and protein like meat and full-fat dairy. But before you go filling your grocery cart with bacon and cheese galore, know that you'll want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. "Since this diet is primarily coming from fat, choosing healthy sources of fat is important," she says. So, healthy fat = good; protein = good; but what about everything else? Don't freak-while, yes, tons of stuff is off-limits on the keto diet, there are plenty of yummy things you can eat. To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. But first. . . some items to take off your list There are a few aisles you can skip (the cookie aisle is probably one of them) if you're committing to keto. Here are the non-keto-friendly items you will no longer need to stock your fridge and pantry with. Pasta and other grains When you're cutting carbs on keto, pasta, rice, and noodles have to be the first to go (unfortunately). Your local grocery store might have a special health foods section where you can find low-carb or gluten-free pastas and noodles, though. Starchy veggiesPotatoes are off limits, and so are other starchy, high-carb vegetables like carrots, believe it or not. Colorful, leafy greens are going to be key staples to add to your basket or cart. High-sugar fruitsWhile fruit is something that is usually recommended for a healthy, balanced diet, the keto diet restricts some fruit, says Marisa Moore, MBA, RDN, LD. Some fruits, like apples, bananas, and pears, are higher in carbs, which break down into sugars, so they're not typically part of a keto eating plan. LegumesIf you eat vegan or vegetarian, certain legumes, like beans, lentils, and chickpeas, might be a regular part of your diet for extra protein. On keto, though, they're too high in carbs and too low in fat to be compliant. Sugary foodsYou're going to want to bypass any aisle that includes candy, doughnuts, snack cakes, and cookies, as the sugars in any processed sweets should be avoided on the keto diet. Your keto-friendly grocery list Ok, now that we've gotten the bad news out of the way, here are all the yummy items you can stock up on when you're following a keto diet. There's plenty to be excited about putting in your cart! Low-carb veggies Not all vegetables are created equal for keto followers. High-carb veggies are a no-go. Instead, opt for low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus, says Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. Frozen veggies are cool, too. Sydney Greene, RD, also of Middleberg Nutrition, recommends frozen cauliflower in particular. "It's very low carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," Greene says. Avocados Tammy Lakatos Shames, RDN, of Nutrition Twins, describes avocados as one of the very best keto foods, jam-packed with both nutrients and healthy fats. "I like to have them with some hemp or flax seeds sprinkled on top and some parmesan cheese," says Jalali. Berries Raspberries are a perfect sweet treat for people on the keto diet, since they're the fruit with the fewest carbs, says Jalali-though blueberries and blackberries are great, too. Blackberries and raspberries specifically are a solid option because they contain 8 grams of fiber per cup, too, Moore adds. Salad greens Pre-washed greens, like spinach, kale and arugula, are a huge timesaver. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, Greene suggests scrambling two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber. Grass-fed beef and organic chicken Keep grass-fed beef and lamb, along with organic chicken, on hand, recommends Jalali. "Our clients particularly love Applegate's Great Organic Uncured Beef Hot Dog," says Shames-they're non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth Another option? Sip your meat-based protein. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows. "The amino acids found in the broth support a healthy gut," says Greene. Tuna, salmon, or sardines (fresh or canned) If you opt for fresh fish, grill, bake, or pan-fry it in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, Greene suggests combining a can of tuna with half an avocado in a collard green wrap. Cheese Go for grass-fed, organic, and full-fat options in the dairy aisle, recommends Jalali. For cheese, one easy-to-find option-readily available at groceries and convenience stores alike-is Organic Valley's full fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. Greek yogurt and sour cream These can be used interchangeably on the keto diet, as they all have similar amounts of carbs-Greek yogurt has five grams per serving and sour cream has seven. Just make sure they're plain options-added flavors also add carbs. Quark Quark is a German food that's somewhere in between yogurt and cheese in flavor and consistency-you can add it to smoothies, or use it as a spread or topping. "It's rich, creamy, and a favorite among our clients who are keto followers," says Lakatos. Eggs If you're on a keto diet, opt for Eggland's Best Eggs, says Lakatos. "They have double the omega-3s and six times the vitamin D of other eggs, thanks to their all-vegetarian hen feed which provides high-quality, keto-friendly nutrients. " Moore suggests meal prepping hard boiled eggs and keeping them in the fridge throughout the week for easy on-the-go breakfasts. If properly refrigerated and not cracked, they'll last for 7 days in the fridge. Nut milks Milk can actually have a good amount of carbs, so nut milk is a good alternative on the keto diet, says Lakatos. Unsweetened coconut, hemp, and almond milks in particular are good options, as they contain no carbs and more than four grams of fat-a perfect combo for keto dieters. Almond milk specifically is versatile for a variety of recipes, like a chia seed pudding or a breakfast smoothie, says Moore. "Simply blend frozen berries with leafy greens and plenty of almond milk for a frosty drink in less than five minutes," Moore suggests. Avocado, olive, hazelnut, and coconut oil The keto diet is all about fat, so clearly all healthy oils are welcome on this keto grocery list. Cooking food in the oils is one thing-but you can also amp up your fat intake by drizzling some oil on your cooked meal, as well. Grass-fed ghee Ghee, like the oils above, is a pure fat, which means its free from carbs or protein, says Jalali. "Ketogenic diets are more than 60 percent fat so having pure fats for all meals helps keep you on track," she says. If you can't find ghee, you can also use butter. Seaweed This low-carb snack has just one gram of carbs, and is full of iodine, which supports a healthy thyroid, says Greene. Some even come in individual grab-and-go packets so you can store them in your desk at work or in your purse. Olives You can add olives to salad or have them as an on-the-go snack. "We find these to be a lifesaver for our keto clients," says Shames. Olives offer a healthy monounsaturated source of fat; some even come in different flavors (like taco or sriracha). Pistachios Shames recommends single-serving packages of pistachios, too. "Ninety percent of the fats found in pistachios are the better-for-you mono- and polyunsaturated type," says Shames. "Plus, pistachios provide a good source of plant protein and fiber for a trio that can help to keep you fuller longer. " Almonds Another nut that's high in fiber, healthy fat, and protein is almonds. Moore always recommends them as snacks for clients who are constantly busy and need snacks to keep them satiated throughout the day. You can easily pack single-serve packages ahead of time. Nutritional yeast Nutritional yeast provides B12, a nutrient that many of us-especially vegans and vegetarians-just don't get enough of. It's also a source of protein without many carbs at all, says Lakatos. "Keto followers can sprinkle it on their meals for a cheesy flavor and they often use it to make keto-friendly breads and tortillas," says Lakatos. Chia seeds and flax seeds You can use these seeds to coat meats, include them in bake goods, or make keto-friendly oatmeal and pudding, says Jalali. These pantry items are high in fiber, but low in carbs. Healthy frozen foods Added items like frozen cauliflower pizza and frozen frittatas can make eating keo simple on mornings and nights when you're strapped for time. Nora Minno, an RD in New York City, loves this pizza, which contains only 16 grams of carbs for the whole pie. Tofu "Tofu is a great way to add plant-based protein into a diet that is typically heavy in animal protein and fat," says Minno. "A 3-oz serving contains 80 calories, 4 grams of fat, 9 grams of protein and only 3 grams of carbs. You'll also be getting important micronutrients like calcium, iron, and potassium. " Low-carb pasta alternatives "Shiratake noodles are a great low-carb pasta alternative with only 2 grams of carbs and 0 calories per bag," says Minno. Nut butter A high-quality nut butter is a great keto snack, topping for flax crackers, and ingredient for keto fat bombs and desserts, says Lara Clevenger, RD and founder of The Keto Queens. Grass-fed beef tallow Beef tallow is rich in omega 3 and CLA and is a "high quality saturated fat which has a high smoke point and is great for cooking," says Clevenger. Chocolate Yes, you can totally add chocolate to your shopping cart on the keto diet! Clevenger recommends Choc Zero. "It's sugar-free chocolate, non-gmo, and contains no sugar alcohols or soy lecithin. It's not super bitter like some chocolate bars and tastes great and has a very good texture," she says. Keto-approved condiments One of the trickiest things to shop for while keto? Dressings and condiments. Clevenger recommends low-sugar ketchup and BBQ sauce from Alterna Sweets. "These sauces taste amazing and they all contain only 1 gram net carb per tablespoon," she says. As for salad dressing? Clevenger reaches for Primal Kitchen brand. "These are sugar-free and keto-certified. "Alternative flours "Almond flour is one of my favorite baking ingredients," Moore says. It's also one of the most common keto-friendly, gluten-free, alternative flours. "The almonds provide satiating fiber and protein plus healthy fats," Moore adds. She recommends it for making pie crusts and baking cookies and muffins. Coconut flour is another low-carb flour alternative that Moore suggests adding to your pantry. However, keep in mind that you can't just substitute the same amount in a recipe that calls for regular four. "Because it is highly absorbent, you'll likely need to add more liquid to baked goods that use coconut flour," Moore says. Keto-friendly sweeteners For a natural sugar substitute that's keto-compliant, consider stocking up on monk fruit, says Moore. Whether you're baking or looking to sweeten up your coffee, monk fruit is an option that won't take you out of ketosis. Erythritol is another common keto-friendly sugar substitute. Again, you'll want to use in keto-specific recipes since you can't swap in the same amount for a recipe that calls for sugar. Keto protein bars To keep you full during the day, try a keto protein or energy bar that's high in healthy fats (like nuts and oils like avocado oil) and protein, but low in carbs. Keto Bar is a great option-they make a delicious chocolate peanut butter flavor. Keto granolas You won't be able to buy regular cereals, as they'll be too high in carbs, but low-carb or grain-free, low sugar granolas like Lakanto Healthy Quick Breakfast Granola or Lark Ellen Farm Granola are a better choice. You can add milk to them or eat them with yogurt and breakfast is solved. submitted by /u/AutoModerator to r/HealthyZapper [link] [comments]

​ https://preview.redd.it/s5gkhpfofs061.jpg?width=2064&format=pjpg&auto=webp&s=c175eb97f2ac90ce1058d2578c321ac507fab89f Starting the keto diet can be a little overwhelming-the high-fat, low-carb diet, known for its dramatic weight loss results, requires an overhaul of most people's typical shopping lists. That means saying goodbye to some of the easy items you might keep on hand for lazy nights (we're talking to you, quick-cooking rice and frozen french fries), and hello to some slightly more perishable foods that are higher in fat and protein like meat and full-fat dairy. But before you go filling your grocery cart with bacon and cheese galore, know that you'll want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. "Since this diet is primarily coming from fat, choosing healthy sources of fat is important," she says. So, healthy fat = good; protein = good; but what about everything else? Don't freak-while, yes, tons of stuff is off-limits on the keto diet, there are plenty of yummy things you can eat. To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. But first. . . some items to take off your list There are a few aisles you can skip (the cookie aisle is probably one of them) if you're committing to keto. Here are the non-keto-friendly items you will no longer need to stock your fridge and pantry with. Pasta and other grains When you're cutting carbs on keto, pasta, rice, and noodles have to be the first to go (unfortunately). Your local grocery store might have a special health foods section where you can find low-carb or gluten-free pastas and noodles, though. Starchy veggiesPotatoes are off limits, and so are other starchy, high-carb vegetables like carrots, believe it or not. Colorful, leafy greens are going to be key staples to add to your basket or cart. High-sugar fruitsWhile fruit is something that is usually recommended for a healthy, balanced diet, the keto diet restricts some fruit, says Marisa Moore, MBA, RDN, LD. Some fruits, like apples, bananas, and pears, are higher in carbs, which break down into sugars, so they're not typically part of a keto eating plan. LegumesIf you eat vegan or vegetarian, certain legumes, like beans, lentils, and chickpeas, might be a regular part of your diet for extra protein. On keto, though, they're too high in carbs and too low in fat to be compliant. Sugary foodsYou're going to want to bypass any aisle that includes candy, doughnuts, snack cakes, and cookies, as the sugars in any processed sweets should be avoided on the keto diet. Your keto-friendly grocery list Ok, now that we've gotten the bad news out of the way, here are all the yummy items you can stock up on when you're following a keto diet. There's plenty to be excited about putting in your cart! Low-carb veggies Not all vegetables are created equal for keto followers. High-carb veggies are a no-go. Instead, opt for low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus, says Pegah Jalali, RD, a nutritionist with Middleberg Nutrition. Frozen veggies are cool, too. Sydney Greene, RD, also of Middleberg Nutrition, recommends frozen cauliflower in particular. "It's very low carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," Greene says. Avocados Tammy Lakatos Shames, RDN, of Nutrition Twins, describes avocados as one of the very best keto foods, jam-packed with both nutrients and healthy fats. "I like to have them with some hemp or flax seeds sprinkled on top and some parmesan cheese," says Jalali. Berries Raspberries are a perfect sweet treat for people on the keto diet, since they're the fruit with the fewest carbs, says Jalali-though blueberries and blackberries are great, too. Blackberries and raspberries specifically are a solid option because they contain 8 grams of fiber per cup, too, Moore adds. Salad greens Pre-washed greens, like spinach, kale and arugula, are a huge timesaver. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, Greene suggests scrambling two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber. Grass-fed beef and organic chicken Keep grass-fed beef and lamb, along with organic chicken, on hand, recommends Jalali. "Our clients particularly love Applegate's Great Organic Uncured Beef Hot Dog," says Shames-they're non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth Another option? Sip your meat-based protein. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows. "The amino acids found in the broth support a healthy gut," says Greene. Tuna, salmon, or sardines (fresh or canned) If you opt for fresh fish, grill, bake, or pan-fry it in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, Greene suggests combining a can of tuna with half an avocado in a collard green wrap. Cheese Go for grass-fed, organic, and full-fat options in the dairy aisle, recommends Jalali. For cheese, one easy-to-find option-readily available at groceries and convenience stores alike-is Organic Valley's full fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. Greek yogurt and sour cream These can be used interchangeably on the keto diet, as they all have similar amounts of carbs-Greek yogurt has five grams per serving and sour cream has seven. Just make sure they're plain options-added flavors also add carbs. Quark Quark is a German food that's somewhere in between yogurt and cheese in flavor and consistency-you can add it to smoothies, or use it as a spread or topping. "It's rich, creamy, and a favorite among our clients who are keto followers," says Lakatos. Eggs If you're on a keto diet, opt for Eggland's Best Eggs, says Lakatos. "They have double the omega-3s and six times the vitamin D of other eggs, thanks to their all-vegetarian hen feed which provides high-quality, keto-friendly nutrients. " Moore suggests meal prepping hard boiled eggs and keeping them in the fridge throughout the week for easy on-the-go breakfasts. If properly refrigerated and not cracked, they'll last for 7 days in the fridge. Nut milks Milk can actually have a good amount of carbs, so nut milk is a good alternative on the keto diet, says Lakatos. Unsweetened coconut, hemp, and almond milks in particular are good options, as they contain no carbs and more than four grams of fat-a perfect combo for keto dieters. Almond milk specifically is versatile for a variety of recipes, like a chia seed pudding or a breakfast smoothie, says Moore. "Simply blend frozen berries with leafy greens and plenty of almond milk for a frosty drink in less than five minutes," Moore suggests. Avocado, olive, hazelnut, and coconut oil The keto diet is all about fat, so clearly all healthy oils are welcome on this keto grocery list. Cooking food in the oils is one thing-but you can also amp up your fat intake by drizzling some oil on your cooked meal, as well. Grass-fed ghee Ghee, like the oils above, is a pure fat, which means its free from carbs or protein, says Jalali. "Ketogenic diets are more than 60 percent fat so having pure fats for all meals helps keep you on track," she says. If you can't find ghee, you can also use butter. Seaweed This low-carb snack has just one gram of carbs, and is full of iodine, which supports a healthy thyroid, says Greene. Some even come in individual grab-and-go packets so you can store them in your desk at work or in your purse. Olives You can add olives to salad or have them as an on-the-go snack. "We find these to be a lifesaver for our keto clients," says Shames. Olives offer a healthy monounsaturated source of fat; some even come in different flavors (like taco or sriracha). Pistachios Shames recommends single-serving packages of pistachios, too. "Ninety percent of the fats found in pistachios are the better-for-you mono- and polyunsaturated type," says Shames. "Plus, pistachios provide a good source of plant protein and fiber for a trio that can help to keep you fuller longer. " Almonds Another nut that's high in fiber, healthy fat, and protein is almonds. Moore always recommends them as snacks for clients who are constantly busy and need snacks to keep them satiated throughout the day. You can easily pack single-serve packages ahead of time. Nutritional yeast Nutritional yeast provides B12, a nutrient that many of us-especially vegans and vegetarians-just don't get enough of. It's also a source of protein without many carbs at all, says Lakatos. "Keto followers can sprinkle it on their meals for a cheesy flavor and they often use it to make keto-friendly breads and tortillas," says Lakatos. Chia seeds and flax seeds You can use these seeds to coat meats, include them in bake goods, or make keto-friendly oatmeal and pudding, says Jalali. These pantry items are high in fiber, but low in carbs. Healthy frozen foods Added items like frozen cauliflower pizza and frozen frittatas can make eating keo simple on mornings and nights when you're strapped for time. Nora Minno, an RD in New York City, loves this pizza, which contains only 16 grams of carbs for the whole pie. Tofu "Tofu is a great way to add plant-based protein into a diet that is typically heavy in animal protein and fat," says Minno. "A 3-oz serving contains 80 calories, 4 grams of fat, 9 grams of protein and only 3 grams of carbs. You'll also be getting important micronutrients like calcium, iron, and potassium. " Low-carb pasta alternatives "Shiratake noodles are a great low-carb pasta alternative with only 2 grams of carbs and 0 calories per bag," says Minno. Nut butter A high-quality nut butter is a great keto snack, topping for flax crackers, and ingredient for keto fat bombs and desserts, says Lara Clevenger, RD and founder of The Keto Queens. Grass-fed beef tallow Beef tallow is rich in omega 3 and CLA and is a "high quality saturated fat which has a high smoke point and is great for cooking," says Clevenger. Chocolate Yes, you can totally add chocolate to your shopping cart on the keto diet! Clevenger recommends Choc Zero. "It's sugar-free chocolate, non-gmo, and contains no sugar alcohols or soy lecithin. It's not super bitter like some chocolate bars and tastes great and has a very good texture," she says. Keto-approved condiments One of the trickiest things to shop for while keto? Dressings and condiments. Clevenger recommends low-sugar ketchup and BBQ sauce from Alterna Sweets. "These sauces taste amazing and they all contain only 1 gram net carb per tablespoon," she says. As for salad dressing? Clevenger reaches for Primal Kitchen brand. "These are sugar-free and keto-certified. "Alternative flours "Almond flour is one of my favorite baking ingredients," Moore says. It's also one of the most common keto-friendly, gluten-free, alternative flours. "The almonds provide satiating fiber and protein plus healthy fats," Moore adds. She recommends it for making pie crusts and baking cookies and muffins. Coconut flour is another low-carb flour alternative that Moore suggests adding to your pantry. However, keep in mind that you can't just substitute the same amount in a recipe that calls for regular four. "Because it is highly absorbent, you'll likely need to add more liquid to baked goods that use coconut flour," Moore says. Keto-friendly sweeteners For a natural sugar substitute that's keto-compliant, consider stocking up on monk fruit, says Moore. Whether you're baking or looking to sweeten up your coffee, monk fruit is an option that won't take you out of ketosis. Erythritol is another common keto-friendly sugar substitute. Again, you'll want to use in keto-specific recipes since you can't swap in the same amount for a recipe that calls for sugar. Keto protein bars To keep you full during the day, try a keto protein or energy bar that's high in healthy fats (like nuts and oils like avocado oil) and protein, but low in carbs. Keto Bar is a great option-they make a delicious chocolate peanut butter flavor. Keto granolas You won't be able to buy regular cereals, as they'll be too high in carbs, but low-carb or grain-free, low sugar granolas like Lakanto Healthy Quick Breakfast Granola or Lark Ellen Farm Granola are a better choice. You can add milk to them or eat them with yogurt and breakfast is solved. submitted by /u/AutoModerator to r/HealthyZapper [link] [comments]

Although we have been taught to be scared of fat, the truth is that fat is a friend and a better friend than we could have ever thought of. Sure we need fat to ensure we’ve got beautiful skin, hair and nails, but it goes beyond that. Fat packs a bang as it has twice as many calories as carbohydrates and protein per gram. That’s why you can have coffee and butter for breakfast and rocket through the morning. You could try eating a few rolls of bread and you wouldn’t make it past that 10 AM hump. The Ketogenic Diet is designed to pull your body out of the sugar track. And when you pull out there will be no going back. You are going to be satiated and feel wonderful focus, additionally, you’re going to feel the type of energy you likely haven’t felt since you were a toddler. So let’s do the Ketogenic Diet breakdown and answer all those burning questions you have. And soon after we will get started on your amazing transformative journey to the best you ever. Health Disclaimer: A ketogenic or keto diet has many proven benefits, but it is still controversial. Any information we provide is for your personal use and for educational purposes only. Always consult with your doctor before beginning any diet or nutrition routine, especially if you are pregnant or have any pre-existing health conditions. Nothing contained on this website should be considered as medical advice. Table of Contents Ketogenic Diet Outline How Carbs Affect Your Weight Wait, so body fat is not a factor? Keto Helps You Lose Weight Health Benefits of a Keto Diet Intermittent Fasting on the Keto Diet Different Types of Ketogenic Diets Foods to Avoid on Keto Foods to Eat on Keto Tips Before You Start 30-Day Keto Diet Menu and Recipes Week 1 Meal Plan: (Days 1 to 7) Week 2 Meal Plan: (Days 8 to 14) Week 3 Meal Plan: (Days 15 to 21) Week 4 Meal Plan: (Days 22 to 28) Week 5 Meal Plan: (Days 29 to 30) Wrapping It All Up Frequently Asked Questions Ketogenic Diet Outline How Carbs Affect Your Weight Question: Name me food that tastes “oooh so good” but is bad for you? Do donuts come to your mind? A bag of potato chips? A greasy slice of pizza? What about a Snickers bar? Wherever your food pleasure lies, chances are; that it is steeped in sugary carbs. According to the USDA, the average American consumes 150-170lb of sugar each year. Back in the early 1800s, the average American sugar intake was only 4-6lb per year. Man, how times have changed. With all being said, how do carbs affect your bodyweight? The answer to that is… Water weight. You can thank glycogen for this. Glycogen is a form of glucose stored in the liver and muscle tissues and the primary dietary source of glucose is carbohydrate. Medical science shows that every 1 gram of glycogen carries 3 to 4 grams of water. Research has proven that a high carb intake increases glycogen levels while low-carb intake reduces it. So, if you take into account that the average man can store up to 7 grams of glycogen per pound of body weight, that’s enough to make a huge impact on the weight scale, particularly if he consumes a copious amount of carbs. Wait, So Body Fat Is Not A Factor? Yes, body fat is definitely a factor. In fact, ever since people started consuming more carbs (sugar), the U.S. obesity rates have risen. The number of U.S. citizens who are categorized as obese has nearly doubled over the past 30 years. You see the correlation now between body fat and carbs? If not, there is one more piece of information I would like to share. In addition to being stored in the liver and muscle tissues, glycogen is stored in fat cells. This is the same glycogen that holds 3 to 4 grams of water. By lowering carb intake, you deplete your regular stores of glycogen which shows as weight loss on a scale. This is the reason an obese person who follows a low-carb diet will always lose more weight versus a slimmer person; they carry more fat cells (each containing water-holding glycogen). So if an obese individual decided to follow the ketogenic diet, they are bound to drop a substantial amount of weight. However, it is much greater than the low carb part of the diet that makes weight loss a reality. Keto Helps You Lose Weight Numerous studies have touted the weight loss benefits of a low-carb diet. The keto diet enhances this benefit. How so? The low carb intake makes your body produce ketones in the liver to be used as energy (called ketosis), a byproduct of burning body fat. Reducing carbs allows the body to use glycogen buildup within your fat stores as fuel, resulting in weight loss. This effect is doubled when you burn glycogen by exercise. Let me say this about weight loss…. When people say they want to lose weight, they typically mean they desire to lose body fat. However, you could lose weight by losing muscle mass and water weight as well. Most diets have you losing all three. In case you didn’t know, losing muscle mass is rarely a good thing. Unlike high-carb diets, keto burns body fat along with the water weight within it. When in a state of ketosis, the body begins to utilize fat for fuel. In addition, the moderate protein intake protects your muscle tissue from being used as fuel (a process called Gluconeogenesis). How sweet is that? Health Benefits Of A Keto Diet Fat is a cleaner fuel for our body to burn and our body burns it more efficiently. In fact, it is believed the ketones produced when you are in ketosis are super amazing for our brain. It is believed they increase mitochondria cells. You may remember from grade 6 science class that mitochondria are the powerhouses of our cells, they are the energy factories. Additionally, blood sugar levels become balanced, there are no nasty spikes in insulin which can lead to a host of health problems. Balanced blood sugar also means your brain and body are calm and focused. You are also satiated on the ketogenic diet so there are no urges to pick up those unhealthy processed foods that wreak havoc on your body. Overall on a ketogenic diet, you have more energy, you are more focused, you drop all excess weight and will feel better than you have ever felt in your life. Some other interesting benefits include: 1. Keto Helps Lower Risk Of Developing Chronic Diseases By Improving Cholesterol What does type-2 diabetes, stroke, and heart disease have in common? All chronic diseases that the keto diet can help prevent. One study conducted on an obese individual who followed the ketogenic diet for 24 weeks, resulted in a significant risk reduction in chronic diseases by weight loss, decreased levels of triglycerides, LDL cholesterol (the bad cholesterol) and blood glucose, and increased levels of HDL cholesterol (good cholesterol). Being that heart disease, diabetes, and stroke are three of the leading causes of death in the world, it is phenomenal to have a diet combat them. Keto eliminates processed, refined carbs that have been linked to several diseases, including obesity, heart disease, and type-II diabetes. In fact, the development of type-II diabetes is strongly contributed to continuously eating high glycemic foods (e.g., whole grains, bran, germ) that spikes your blood sugars. Another chronic disease that correlates with those other three is high blood pressure. 2. Keto Lowers Blood Pressure High blood pressure (HBP) is one of those diseases that gets swept under the rug in terms of how lethal it is for a person’s health. That’s why it has been dubbed the “the silent killer.” If left untreated, HBP can lead to: Stroke Heart disease Peripheral artery disease Erectile dysfunction Kidney damage Angina Fluid in the lungs Vision loss Memory loss Be aware that these aren’t symptoms of HBP. HBP is a symptomless disease for most people except in most rare cases known as hypertensive crisis. If you or your family have a history of high blood pressure, following a low-carb diet, may be a godsend. Medical researchers tout low-carb diets like keto as an effective method to reduce blood pressure. If you take high blood pressure medication, please consult with your doctor first before trying this diet out. One way that people develop high blood pressure is by eating too many refined carbs over a lengthy period of time. The reason most people consume so many refined carbs is due to how poorly it satisfies their appetite. 3. Keto Prevents Binge Eating The number one reason most diets fail long-term is that they leave people hungry as heck! They allow the consumption of low satiety foods such as white potatoes, rice, and bread. Eating these foods eventually leads people to unfollow their diet and eat every calorie under the sun (aka binge eating). That’s not the case with the ketogenic diet. Research illustrates that a high protein, low-carb diet reduces hunger and lowers food intake. In addition, the amount of dietary fat you’ll consume will leave you very satiated. Another problem with most other diets is that they’re energy zappers. That’s not the case when you go “keto.” 4. Keto Boosts Energy Levels By Boosting Brain Power Who doesn’t need more energy in this hustle and bustle world? Following a ketogenic diet helps many individuals gain more energy to perform their day to day activities. The main reason for this is; ketones replace glucose as the brain’s fueling source. When carbs are eliminated or minimized, ketones provide up to 70% of the brain’s energy needs; this boosts mental focus and alertness throughout the day. Another interesting fact is that ketones keep people who go through prolonged periods of starvation (e.g., coma patients) alive. Then again, it makes sense considering that intermittent fasting works well in conjunction with the keto diet. Read more: If you want a new custom meal plan you can access it here. Custom Keto Diet Plan is a personalized keto diet plan that customizes the keto diet just for you, based on your goals, tastes, body type and lifestyle. Intermittent Fasting On The Keto Diet Intermittent fasting maximizes weight loss benefits of the Keto Diet. The main reason you are reading this article is that you’re interested in losing weight, that’s understandable. With that said, using intermittent fasting (IF) along with the keto diet maximizes weight loss. IF is a term for an eating pattern that cycles between periods of fasting and eating. Like the keto diet, several studies have shown IF to be an effective weight-loss method as well as reducing the onset of chronic diseases such as type-II diabetes. That’s why it makes sense to use IF in conjunction with the ketogenic diet. These are the 3 most popular IF methods: Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week. The 16/8 Method: This method involves skipping breakfast and restricting your daily eating period to 8 hours, for example from 12 pm to 8 pm, afterward, you “fast” for 16 hours in-between. The 5:2 Diet: On two non-consecutive days of the week, only eat 500-600 calories. You eat normally for the other remaining 5 days. From these three methods, elements of the 16/8 Method work best with the keto diet. At the end of this article, you will see a 30-Day Keto Diet Meal Plan with a full collection of recipes. With this meal plan, you skip breakfast every 3 days, doing this makes you fast longer which helps to: Burn more body fat Have more energy as you start your day Reduce chronic inflammation Improve brain function Thoroughly cleanse toxins from body cells Utilizing IF and keto together helps you lose unwanted inches off your waist. Like a Friday the 13th movie, there are several versions of the keto diet. Here are the four most popular ones. Different Types Of Ketogenic Diets The targeted ketogenic diet (TKD): This version is where you can consume carbs around a workout. The standard ketogenic diet (SKD): This version focuses on high-fat, moderate protein, low-carb diet. It typically contains 75% fat, 20% protein, and only 5% carbs. The cyclical ketogenic diet (CKD): This version involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high carb days. High-protein ketogenic diet: This version is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs. While embarking on this keto diet journey, below are the foods that you need to ignore like a spam phone call. Foods To Avoid On Keto White potatoes Alcohol Bread, pasta, tortillas, and other foods that contain gluten Condiments such as ketchup, soy sauce, and barbecue sauce that contain sugar, artificial ingredients, excessive salt, or gluten Corn (including popcorn, cornbread, and popped corn chips) Foods that contain high-fructose corn syrup or trans (hydrogenated)fats Foods that contain sugar, artificial sweeteners, or soy Fruit juice (even 100% fresh!) Grain-based foods (e.g., wheat, barley, rye, cereal, oatmeal) Jams, jellies, pancake syrup High sugar dairy products (e.g., ice cream) Salty processed snacks (potato chips, popcorn, pretzels, nacho chips, crackers, popcorn) Sugary processed snacks (cakes, cookies, cupcakes, candy) Sweetened drinks such fruit punch, lemonade and soda Now that you know what foods to avoid, here are the foods (along with supplements) that you can embrace. Foods To Eat On Keto Your diet should consist primarily of fats if you are trying to get into ketosis. Essentially, in the first two weeks, known as the induction phase, no more than 50 grams of your calories should be coming from carbohydrates. If you are very active, you can increase that carb intake by 20 to 30 grams. Your protein consumption should also be limited and a good rule of thumb is to allow yourself 1 gram of protein for every 2 pounds of your weight. There are many super delicious foods you can eat as you make your way into ketosis. Meat, Poultry, And Fish Note: If possible, choose meats and poultry that are organic, grass-fed, free-range, hormone-free, and antibiotic-free. Beef Bison Herring Veal Eggs Lamb Mackerel Shellfish such as crawfish, shrimp and lobster Chicken Turkey Tuna Coldwater fish such as wild salmon and tilapia Pork products such as ham, bacon, and sausage (Note: eat in moderation) Vegetables Choose fresh, organic vegetables such as: Artichokes Asparagus Avocados Bean sprouts Bell peppers Bok choy Broccoli, romaine lettuce Brussels sprouts Cabbage Cauliflower Celery Chard Cucumbers Green beans Kale Mushrooms Onions Spinach Squash Sweet potatoes Tomatoes Watercress Zucchini Other Food Items Condiments for dipping (hummus, guacamole, salsa) Dried beans and lentils in limited amounts Healthy oils (e.g., olive oil, coconut oil, etc.) Milk Alternatives: almond, coconut, hemp, rice Nut butter and spreads (almond butter and coconut butter) Protein Powder Pure Wrap coconut wraps Raw, unsalted seeds and nuts Seeds (chia, flax, hemp) Small amounts of fresh and frozen fruit. (e.g., strawberries, blueberries, raspberries, blackberries) Sweeteners such as stevia extract and erythritol Spices Basil leaves Black Pepper Cayenne Pepper Chili powder Cilantro Cinnamon Cloves Coriander Curry Dill Garlic Ginger Marjoram Mint Oregano Nutmeg Parsley Rosemary Saffron Sage Thyme Supplements Fish oil Magnesium Probiotics Calcium Iron Vitamin D Vitamin C Potassium Multivitamin (Note: probably the best supplement since most multivitamin products have about all the essential nutrients and vitamins) Protein powder Tips Before You Start You can prepare your weekday lunches and dinners on Sunday. An easy way to do this is to cook proteins together in one plan and then divide them up for the separate recipes. So for example, if you have Chicken Caesar and a Chicken Curry scheduled in one week, you can cook the chicken in one pan and then use half of it for the salad and mix in the other half with your curry sauce. Of course, you can cook things separately but this speeds things up and saves you time. If your recipe calls for raw vegetables like lettuce, remember to package them separately from the main dish you will reheat come mealtime. You will prepare breakfasts every day but they are all very easy and most of them take no longer than 5 minutes to prepare. You can prepare smoothies the night before if you want. Remember you will use certain things like butter and oil every week so buy those in bulk. If you can’t find a certain vegetable you are welcome to sub with another vegetable that is low in sugars. Ensure there are at least 12 hours between your last and first meal, longer if you can hold it. This puts your body into a fasting state and helps you burn fat faster. Remember to drink at least 8 glasses of water per day. An easy way to do this is to fill up a 50 oz bottle of water so you can track your progress throughout the day. Try to incorporate a little exercise in your weeks, it can be as simple as going for walks or taking the stairs instead of the elevator. Remember a little movement goes a long way! 30-Day Keto Diet Menu And Recipes Here’s your 30-Day Keto Diet meal plan filled with delicious low-carb recipes to get you into ketosis! Simply follow the recipes each day (mix and match if you find ones you prefer over others) and add some snacks to each day. We’ve listed the calorie information for each meal and day, so just add as many snacks or extra servings to reach your daily caloric intake. For example: You plan to eat 1,400 calories per day. Day 5 (Friday) has 873.25 calories with 15.93g of Net Carbohydrates. You could add an extra serving of the Spicy Tacos from lunch as a snack and add another snack of Fried Green Beans Wrapped in Bacon. This would leave you at 1,406.2 calories with 21.53g of Net Carbohydrates for the day. So, mix and match your favorite recipes and snacks based on your own goals! Week 1 Meal Plan: (Days 1 To 7) If you’re already on the old meal plan you can access it here. CaloriesProteinFatCarbs Day 1 – Monday 1193.0252.08g102.25g12.64gBreakfastSmashed Avocado With Eggs42316g37g3gLunchBacon and Cheddar Soup434.317.5g37.83g7.17gDinnerKeto Bacon and Ground Chicken “Lasagna”335.7218.58g27.42g2.47g Day 2 – Tuesday 1057.7590.61g109.51g9.39gBreakfastKeto Cauliflower and Bacon Pie41432.67g31g4.65gLunchSpicy Tacos295.7526.5g13.5g2.0gDinnerOven-Baked Pork Rind Breaded Shrimp34831.44g22.58g2.74g Day 3 – Wednesday 1434.6786.5g103g23.17gBreakfastCheesy Keto Omelette56627g49g3gLunchChicken Curry on Cauliflower Rice51035.5g39g10.85gDinnerKeto Beef Zoodles (Zucchini Noodles)358.6734g15g9.37g Day 4 – Thursday 1158.2261.02g108.17g10.19gBreakfastLow-Carb Savory Flaxseed Waffles168.595.24g16.02g1.41gLunchBacon and Cheddar Soup434.317.5g37.83g7.17gDinnerMarinated Beef Tenderloin with Horseradish Sauce555.3338.28g54.32g1.61g Day 5 – Friday 873.2563.03g53.4g15.93gBreakfastLow-Carb Green Vegetable Breakfast Omelet138.511.2g7.6g4.5gLunchSpicy Tacos295.7526.5g13.5g2.0gDinnerBroccoli and Beef Stir-Fry43925.33g32.3g9.43g Day 6 – Saturday 1107.9757.7g84.83g22.54gBreakfastKeto Coffee and Handful of Walnuts3156.2g32g6gLunchBacon and Cheddar Soup434.317.5g37.83g7.17gDinnerKeto Beef Zoodles (Zucchini Noodles)358.6734g15g9.37g Day 7 – Sunday 958.7581.94g61.08g5.74gBreakfast2 Fried Eggs & 3 Thick Slices of Bacon31524g25g1gLunchSpicy Tacos295.7526.5g13.5g2.0gDinnerOven-Baked Pork Rind Breaded Shrimp34831.44g22.58g2.74g Week 1 – Snacks SnackBaked Kale Cheddar Chips79.65g5g3.76gSnackBaked Parmesan Olive Balls109.123.7g10.1g1.77gSnackAlmond and Blueberry Fat Bombs272.430.14g31.02g0.67gSnackCrispy Zucchini Sticks with Parmesan Cheese81.36.72g4.1g3.9gSnackFried Green Beans Wrapped in Bacon237.22.76g23.7g3.6g Week 2 Meal Plan: (Days 8 To 14) CaloriesProteinFatCarbs Day 8 – Monday 127379.2g99.33g19.61gBreakfastKeto Coffee and Handful of Walnuts3156.2g32g6gLunchChicken and Avocado Soup54247g37g10.63gDinnerSteak and Peppers Skillet41626g30.33g2.98g Day 9 – Tuesday 1331106.5g53.4g20.98gBreakfastCheesy Keto Omelette56627g49g3gLunchSteak and Peppers Skillet41626g30.33g2.98gDinnerGarlic Chicken Zoodles (Zucchini Noodles)34953.5g6.5g15g Day 10 – Wednesday 995106.5g78.7g22gBreakfastKeto Coffee and Handful of Walnuts3156.2g32g6gLunchGarlic Chicken Zoodles (Zucchini Noodles)34953.5g6.5g15gDinnerPiccante Tuna Lettuce Wraps33119g19g1g Day 11 – Thursday 1271.3389.33g88.67g28.07gBreakfastSmashed Avocado With Eggs42316g37g3gLunchChicken and Avocado Soup54247g37g10.63gDinnerSweet and Sour Wraps306.3326.33g14.67g14.44g Day 12 – Friday 99578.7g57.5g22gBreakfastKeto Coffee and Handful of Walnuts3156.2g32g6gLunchPiccante Tuna Lettuce Wraps33119g19g1gDinnerGarlic Chicken Zoodles (Zucchini Noodles)34953.5g6.5g15g Day 13 – Saturday 1414.33100.33g100.67g28.07gBreakfastCheesy Keto Omelette56627g49g3gLunchChicken and Avocado Soup54247g37g10.63gDinnerSweet and Sour Wraps306.3326.33g14.67g14.44g Day 14 – Sunday 952.3369.33g58.67g16.44gBreakfast2 Fried Eggs & 3 Thick Slices of Bacon31524g25g1gLunchPiccante Tuna Lettuce Wraps33119g19g1gDinnerSweet and Sour Wraps306.3326.33g14.67g14.44g Week 2 – Snacks SnackFried Green Beans Wrapped in Bacon237.22.76g23.7g3.6gSnackBaked Kale Cheddar Chips79.65g5g3.76gSnackBaked Parmesan Olive Balls109.123.7g10.1g1.77gSnackAlmond and Blueberry Fat Bombs272.430.14g31.02g0.67gSnackCrispy Zucchini Sticks with Parmesan Cheese81.36.72g4.1g3.9g Week 3 Meal Plan: (Days 15 To 21) CaloriesProteinFatCarbs Day 15 – Monday 869.7264.58g53.42g7.79gBreakfastRaspberry Vanilla Smoothie20327g7g4.32gLunchPiccante Tuna Lettuce Wraps33119g19g1gDinnerKeto Bacon and Ground Chicken “Lasagna”335.7218.58g27.42g2.47g Day 16 – Tuesday 1228.7578g89.5g15.85gBreakfastSmashed Avocado With Eggs42316g37g3gLunchSpicy Tacos295.7526.5g13.5g2.0gDinnerChicken Curry on Cauliflower Rice51035.5g39g10.85g Day 17 – Wednesday 946.4751.28g72.92g10.47gBreakfastKeto Coffee and Handful of Walnuts3156.2g32g6gLunchKeto Bacon and Ground Chicken “Lasagna”335.7218.58g27.42g2.47gDinnerSpicy Tacos295.7526.5g13.5g2.0g Day 18 – Thursday 1088.3377.28g88.32g12.19gBreakfastRaspberry Vanilla Smoothie20327g7g4.32gLunchCreamy Courgette Noodles with Crispy Bacon33012g27g6.26gDinnerMarinated Beef Tenderloin with Horseradish Sauce555.3338.28g54.32g1.61g Day 19 – Friday 993.0559g72.33g11.17gBreakfast2 Hard Boiled Eggs and Half an Avocado26315g21g2gLunchBacon and Cheddar Soup434.317.5g37.83g7.17gDinnerSpicy Tacos295.7526.5g13.5g2.0g Day 20 – Saturday 115660.7g90g17.85gBreakfastKeto Coffee and Handful of Walnuts3156.2g32g6gLunchPiccante Tuna Lettuce Wraps33119g19g1gDinnerChicken Curry on Cauliflower Rice51035.5g39g10.85g Day 21 – Sunday 93477g62.33g8.3gBreakfast2 Fried Eggs & 3 Thick Slices of Bacon31524g25g1gLunchRaspberry Vanilla Smoothie20327g7g4.32gDinnerSteak and Peppers Skillet41626g30.33g2.98g Week 3 – Snacks SnackBaked Kale Cheddar Chips79.65g5g3.76gSnackFried Green Beans Wrapped in Bacon237.22.76g23.7g3.6gSnackAlmond and Blueberry Fat Bombs272.430.14g31.02g0.67gSnackCrispy Zucchini Sticks with Parmesan Cheese81.36.72g4.1g3.9gSnackBaked Parmesan Olive Balls109.123.7g10.1g1.77g Week 4 Meal Plan: (Days 22 To 28) CaloriesProteinFatCarbs Day 22 – Monday 1267.6367.78g109.15g22.73gBreakfastBlueberry Walnut Smoothie27812g17g13.95gLunchBacon and Cheddar Soup434.317.5g37.83g7.17gDinnerMarinated Beef Tenderloin with Horseradish Sauce555.3338.28g54.32g1.61g Day 23 – Tuesday 1162.2567g92.25g7.3gBreakfastSmashed Avocado With Eggs42316g37g3gLunchSmoked Salmon Wraps31031g17g3.3gDinnerChicken Caesar Salad429.2520g38.25g1g Day 24 – Wednesday 1183.9167.53g90.92g17.45gBreakfastKeto Coffee and Handful of Walnuts3156.2g32g6gLunchChicken Caesar Salad429.2520g38.25g1gDinnerSpaghetti and Meatballs439.6641.33g20.67g10.45g Day 25 – Thursday 1017.2563g72.25g18.25gBreakfastBlueberry Walnut Smoothie27812g17g13.95gLunchSmoked Salmon Wraps31031g17g3.3gDinnerChicken Caesar Salad429.2520g38.25g1g Day 26 – Friday 1183.9185.33g83.92g12.45gBreakfast2 Fried Eggs & 3 Thick Slices of Bacon31524g25g1gLunchChicken Caesar Salad429.2520g38.25g1gDinnerSpaghetti and Meatballs439.6641.33g20.67g10.45g Day 27 – Saturday 973.0263.08g72.25g13.96gBreakfastRaspberry Vanilla Smoothie20327g7g4.32gLunchBacon and Cheddar Soup434.317.5g37.83g7.17gDinnerKeto Bacon and Ground Chicken “Lasagna”335.7218.58g27.42g2.47g Day 28 – Sunday 1022.2556g80.25g15.95gBreakfast2 Fried Eggs & 3 Thick Slices of Bacon31524g25g1gLunchBlueberry Walnut Smoothie27812g17g13.95gDinnerChicken Caesar Salad429.2520g38.25g1g Week 4 – Snacks SnackBaked Parmesan Olive Balls109.123.7g10.1g1.77gSnackCrispy Zucchini Sticks with Parmesan Cheese81.36.72g4.1g3.9gSnackAlmond and Blueberry Fat Bombs272.430.14g31.02g0.67gSnackBaked Kale Cheddar Chips79.65g5g3.76gSnackFried Green Beans Wrapped in Bacon237.22.76g23.7g3.6g Week 5 Meal Plan: (Days 29 To 30) CaloriesProteinFatCarbs Day 29 – Monday 1128.355.5g85.16g24.1gBreakfastBlueberry Walnut Smoothie27812g17g13.95gLunchBacon and Cheddar Soup434.317.5g37.83g7.17gDinnerSteak and Peppers Skillet41626g30.33g2.98g Day 30 – Tuesday 1054.2575g80.25g5.3gBreakfast2 Fried Eggs & 3 Thick Slices of Bacon31524g25g1gLunchSmoked Salmon Wraps31031g17g3.3gDinnerChicken Caesar Salad429.2520g38.25g1g Wrapping It All Up After your first four weeks on the Ketogenic Diet, you have likely seen a massive difference in your weight and overall body function. Switching gears from a sugar-fuelled body to a fat-fuelled body is amazingly uplifting. You should have seen a great increase in your mental cognition. Your energy levels should be through the roof. And you have to have dropped several sizes. Remember, the Ketogenic Diet is not so much a diet as a lifestyle. You can continue to feel as amazing as you do now as long as you follow just a few simple keto rules. Remember to stay away from unhealthy carbs; stick to unprocessed foods and allow fat to be your friend. Congratulations on your wonderful journey and welcome to a whole new you! Frequently Asked Questions 1. What Is Ketosis? Ketosis is a natural process the body initiates to help us survive when food intake is low, particularly of carbohydrates. During this process, we produce ketones, which are produced from the breakdown of fats in the liver. 2. How Long Does It Take To Reach Optimal Ketosis? Warning: The keto diet takes time for your body to get adjusted to it. With that said, reaching optimal ketosis could about 3-7 days, depending on your body type, activity levels, and what you’re eating. However, how strict you’re with your carb intake leads your body to reach ketosis faster. 3. Do I Need To Count Calories? While calories do matter—especially with weight loss—you don’t really have to count calories while following a keto diet because the protein and fat will keep you satisfied. 4. Can I Drink Alcohol? Alcohol can be consumed but be cognizant of how much and what type you’re drinking. Wine, beer, and cocktails all have carbohydrates in them. While it is best to avoid alcohol altogether, one glass of wine out per week won’t hurt. 5. Can I Eat Too Much Fat? Technically, yes you can eat too much fat and gain weight. However, most people will find it difficult to overeat on high fat, high protein and low-carb diets. To ensure you don’t overeat, there are online keto calculators to help you out in this department. 6. What Foods Should I Eat? Check out the list of keto-approved foods we mentioned earlier. In a nutshell, stay away from high-carb foods and condiments. These foods are: Candy Chocolate Bread Pasta Rice Potato chips Tomato sauce Salad dressing Ketchup Barbecue sauce 7. How Can I Track My Carb Intake? Following the keto diet will naturally have your carb intake low. However, there are smartphone health apps such as MyFitnessPal that makes it easy to track your carb intake. 8. How Much Weight Will I Lose? How much weight you lose depends on several factors (e.g., genetics, gender, current health level, etc.). Of course, exercising and living a more active lifestyle — in conjunction with the keto diet — will help you lose weight faster. 9. What Are The Common Mistakes People Make When Doing The Keto Diet? The three most common mistakes people make are: Consuming too much protein Mistaking any low-carb diet for very low-ketogenic dieting Not allowing for a long enough adaptation period 10. What Are The Potential Dangers And Side Effects Of Keto & How To Cure Them? When your body is suddenly exposed to a new way of eating, side effects are a likely occurrence. With that said, the keto diet does have its side effects but they are all curable. Side Effect & How To Cure Them: Headaches: Drink water with salt sprinkled in it. Feeling tired and cranky: Eat more fat. Leg cramps: Drink water with salt & supplement with magnesium. Constipation: Drink more water, add extra salt to foods& eat more high fiber, non-starchy vegetables. Bad breath: Brush your teeth and tongue more often. Eat a few more carbs if the smell becomes a long-term issue. Reduced exercise performance: Drink plenty of water with salt prior to exercising. Be patient because it will take time for your body to adjust from being a sugar-burner to burning primarily fat for energy, even in the muscles. submitted by /u/Delicious-Industry95 to r/EasyKetoMeal [link] [comments]

I posted this a couple months ago and I thought it may be helpful to repost for the new year. CICO means Calories in, Calories out. CICO is not a diet and is not new, it is a descriptor for how your body gets, uses and stores energy. Calories In is any food or drink you have though out the day. Calories Out is the energy your body uses for basic functions to keep you alive, like breathing and keeping your heart beating PLUS any exercise you do on top of your basic metabolic functions. The majority of your Calories Out is used for basic metabolic functions or just being alive. For the average person, exercise calories is only a very small portion of your Calories Out. This is why weight loss starts in the kitchen. If your CI is greater than your CO you have excess energy. Excess energy is stored in your body as fat. See the TDEE(Total Daily Energy Expenditure) calculator to estimate your Calories Out based on your height, weight, age and activity level. If you want to lose weight you have to consume less calories than you burn during a day so your body uses your fat stores, also called a calorie deficit. A diet is a way of managing your food intake to keep your calories in less than your calories out. Some ways work great for some people and not so great for others. It is up to you as an individual to figure out what technique or combination of techniques you can sustainably manage. Remember crash diets are not sustainable which is why they do not work, this is for the long haul and it really works. Here is some of the more popular diets around here that people use to manage calorie intake: Keto - low carb, very popular, works great for breaking sugar habits and for people who always feel hungry. Low carb, high fat and protein keep you feeling fuller for longer and allow you to eat less and feel more satisfied. Can be problematic for people who have a savory tooth and tend to over eat on more savory foods or for people who don’t want to cut a bunch of things out of their diet. Also see /r/veganketo and /r/vegetarianketo if you need vegan or veggie options Paleo/Whole 30 - low carb like keto, but not as strict carb-wise, focuses on whole food and no processed foods. The theory behind this is to eat like our paleolithic ancestors who did not eat things like bread or cookies. Really good if you want to get in to eating more whole food and less processed foods or if you feel hungry all the time. Same issues as keto, if you over eat savory food or don’t want to cut any foods out, you may have a problem here. Portion control/Meal prep - works well for people who don't want to track calories or don't want to cut out certain foods. Instead you track serving sizes and make sure to have a balanced amount of carb, fats and proteins in each meal. Can be problematic for people who don't know what a correct portion size is or have trouble estimating what a correct portion size looks like. Also see /r/weightwatchers/ for different type of portion control. Calorie counting - The most popular around here. Also what most people mistakenly refer to as the "CICO diet". Enter every scrap of food you ingest in to a tracker like MyFitnessPal or LoseIt. Works well for people who want exact numbers, don’t want to cut any foods or who don't know what correct portions sizes look like. You can't go wrong if you know exactly how much you are putting in your body. Can be practiced in tandem with any other diet. Can be problematic for people who get too obsessed with numbers. Also see /r/vegan1200isplenty/ for vegan or veggie options. Intermittent fasting(IF) - works great for late night eaters, people who want to break snacking habits or volume eaters. Save all your calories for a short time period and fast the rest of the time. Can be problematic for people who prefer to snack or for people who want to eat many small meals throughout the day. This can also be an issue if you have binge tendencies and may binge enough during your eating window to blow out your caloric deficit for the day. One meal a day (OMAD) a type of IF, OMAD is good for volume eaters. Save all your daily calories for one big meal and eat your heart out once a day. Same problems as IF, if you like being a grazer, or have binge issues or can't eat in volume this may not work for you. If It Fits Your Macros (IIFYM) This is like advanced calorie counting. Consume only what fits within your allotted macros. Mostly practiced by people who are training. Good if you want to track the specific macronutrients you are consuming or you have macro goals given to you by a dietitian or trainer. This technique requires you have a basic knowledge of macros and nutrition, if you are a beginner you may find it difficult to set up a macro program that works for weight loss without the help of a specialist. You don't have to do just one of these, many people do a combinations of techiques, like Calorie Counting + Keto, or IF + Portion Control. Remember no matter what process you choose to manage your calorie intake, the daily calorie deficit is always key. What these options allow for is different ways of sticking to your calorie deficit and helping to manage your personal cravings. Bottom line is CICO can be managed in many forms and you need to find out what way works best for you. What this subreddit has never recommended and never will is to eat your daily calories only in candy or junk food. It is not a coincidence that food that is good for you also keeps you feeling full for longer and is easier to incorporate in to a life long sustainable lifestyle. CICO shows you HOW food works, it doesn't tell you what to eat or when to eat it. That decision is up to you. submitted by /u/userspuzzled to r/loseit [link] [comments]

I recently published a comprehensive guide for people who have never heard of the keto diet or want to know more. This was very well received on /r/keto and I'm sure /r/fitness would benefit as well from this information because diet is one of the most powerful and effective changes we could make to manage our health. I tried to do my best to make sure I portrayed this diet in a responsible, well-rounded manner with all the pros/cons so here goes: Link: All About the Keto Diet: A Beginners Guide Edit: The post was removed due to some self-promotion rules. SO I must adhere to them by probably summarizing the content of a 9000 word article. Okay so here goes: What is the ketogenic (keto) diet? The ketogenic diet is not intended to be a temporary diet for weight loss, although it works great for that, but it is more of a lifestyle change where you consistently and drastically reduce the amount of carbs you ingest. It not only makes you burn fat for energy (more on that below) but helps you become very aware of how rampant and ubiquitous carbs are in this day and age. Why is it called ketogenic? The word ketogenic is made up of two words: keto- and -genic. The prefix “keto-” is short for ketones. The suffix “-genic” is the same as genesis, which refers to “the creation of something” So the word ketogenic literally means the “creation of ketones.” Ketones are created from the break down of fat for energy when the body doesn’t get enough carbs. When the body is creating ketones, it is said to be in a state of ketosis where fat becomes the main source of fuel for energy rather than sugar (glycolysis). What the fuck are ketones? Ketones are like water-soluble fat molecules that can cross the blood-brain-barrier and provide energy for the brain. There is this myth where people say that you MUST eat carbs because the brain can only survive off carbs or glucose. What they don’t know (or conveniently forget to mention) is that the brain operates perfectly on ketones as well. Think of them as the 4th macronutrient after carbs, protein and fat. How is ketosis achieved? Ketosis is achieved by practicing strict carbohydrate restriction consistently. The general limit is about 25-50grams of net carbs a day which is far lower than the typical 200-300grams most people ingest per day. (Net carbs are carbs minus fiber.) Those carbs must be replaced with healthy fat sources. It takes a few days for ketosis to actually occur because you have a glycogen supply to get through initially, but one can reach ketosis faster if they exercise. Note: One can also reach ketosis if they starve themselves completely of all foods, but that is not ideal or recommended. What we're after is not starvational ketosis but nutritional ketosis which is achieved in the same fashion by simply restricting carbs. What are the benefits of being in ketosis? The promises of a ketogenic diet are quite impressive: Helpful for metabolic syndrome (obesity) and preventing diabetes Increased meal satiety and appetite blunting. This diet is more satiating than a low-fat diet and tends to makes it easier to avoid caloric overconsumption. Greater rate of fat loss due to state of ketosis rather than glycolysis. Note: You literally become a fat-burning machine. Reduction or complete elimination of Type-2 Diabetes (Reduction in insulin resistance) Reduction or complete elimination of hypertension (high blood pressure). Improved lipid fat profile: LDL (the bad cholesterol) particle size increases which is a good thing. (The smaller ones cause more damage.) The SIZE of LDL particles may be more important than concentration of LDL cholesterol. Recent studies have shown independent relationships of levels of LDL size to risk of heart disease. Prevention of various cancers and reduction of cancer growths. The mitochondria of cancer cells are damaged and require 200x the normal amounts of glucose to replicate at rapid rates. They cannot utilize ketones and cannot survive in ketosis without the presence of excess glucose. Possible treatment for Alzheimers. (another study) Possible treatment for Parkinsons Improved memory for older adults Reduction or complete elimination of chronic systemic inflammation. A ketogenic diet has profoundly anti-inflammatory effects. Improved cardiovascular health Very high muscle-sparing effect. (Muscle loss is mitigated in ketosis even at a caloric deficit!) Proven treatment for epilepsy, more effective than current medications without the side effects. You can extrapolate that if it’s helping reverse the diseased conditions of people with Type 2 diabetes, cancer, heart disease, epilepsy, Alzheimer’s and so forth, that it may PROACTIVELY help those of us who are not afflicted by those conditions and want to avoid them! Before I continue: The ketogenic diet is NOT a panacea The truth is that there is not a single, perfect diet that works for everybody. In regards to this diet specifically, Dom D’agostino says that this diet is excellent for ~70% of people out there but ~30% of the population does not respond well to this diet. Btw, Dom D’agostino is the expert that originally got me hooked to trying keto. He calls ketones the 4th macronutrient in this podcast with Tim Ferris. Weight loss is NOT guaranteed on keto. You still need to be wary of your total intake of calories and counting your calories/macros is recommended until you figure out the diet. But after a lot of experience, many people find the keto diet to be liberating because they are able to maintain the diet without the need for calorie counting by consistently choosing only keto-friendly foods. Why do you have to restrict the carbs so sharply? How does the body transition to burning fats for energy? I wrote a ton on that topic and I'm just summarizing here so here's a tl;dr infographic: http://i.imgur.com/HeEYexT.png So… What are carbohydrates? Carbs are sugar. Sugars are carbs. There are simple carbs (monosaccharides) and complex carbs (polysaccharides). There are also sugars found naturally in foods and extra sugars added artificially to foods. In the context of a ketogenic diet, they’re all pretty much the same because the body eventually breaks them down into their simplest forms regardless. (The carbs that you will eat will come almost entirely from veggies or nuts on this diet.) Don't we need carbs for energy? Despite your body needing to break down carbs first and foremost when they are ingested, carbs are NOT an essential nutrient. An essential nutrient is one your body needs to survive because it won’t be able to make it on its own. But your body readily creates sugar from fat and protein to regulate blood sugar levels. Many people think they need carbs to perform at their very best performance-wise, but that’s not true either. It takes a few weeks, but after someone becomes completely adapted to the ketogenic diet, they become very, very efficient at burning fats for fuel and the bandwidth or throughput within which your body can do this at is great. It’s been ingrained in us that we need carbs to survive, or perform at our peak as athletes. We see sugar as energy. We see athletes drink Gatorade, so we think we can’t perform at our best without it. We almost rely on it as a crutch. But when you’re keto-adapted you are not chained to the hypoglycemic rollercoaster. I'm only a quarter way through the article and it's only summarized the key points but the rest of the article talks about What's wrong with carbs Which foods are high in carbs: all grains/bread, rice, pasta, cereal, starchy veggies, potato chips, vegetable chips, pita chips, cookies, crackers, ice cream, pudding, cakes, donuts, soft drinks (none of it!) and fruits/fruit juices (except berries and avocados). A rebuttal to people who say, "I like food too much." How to calculate how many NET carbs a food has (total carbs minus fiber) What to eat if you don't eat carbs? How sustainable is such a relatively restrictive diet? How do you eat out? Can you get all the proper nutrients off of it? How does one create a well formulated keto diet? Isn't this diet expensive? What are all the pros/cons of this diet? Progress pics calories in/out only: eating at a simple deficit in 2013, I lost fat AND muscle keto only: but on the keto diet, because it is muscle sparing, I lost fat AND retained muscle Again, this was only an abridged version of the whole thing. If you want to read the full article with photos and full text, go here: All About the Keto Diet: A Beginners Guide And please remember that diets are an extremely complex subject. There is no perfect diet and it's not all about just doing something for weight loss. Diet is influenced by culture, religion, social influence, family, ethics... for some it's as simply as drinking soylent and nothing more. For some, they view it through a lens of biochemistry and physiology and geek out over metabolically hacking their body. It's all about finding out what works for you. On the keto diet, I was able to sleep well and have good recovery between strength/skill training sessions and felt a constant state of mental focus (I still do, I've been keto for like 3 months straight now with 5 months total experience), so it's nice to be able to share what it's all about, in case it jives with anyone. submitted by /u/Antranik to r/Fitness [link] [comments]

I just published a comprehensive guide for people who have never heard of the keto diet or want to know more. Hopefully this is something that not only /r/keto will enjoy, but something that you could share with your non-keto friends as well if they ever want to know more. I tried to do my best to make sure I portrayed this diet in a responsible, well-rounded manner with all the pros/cons. I am, however, not as experienced as many others on this sub, so if you have any suggestions on how I could improve it, please let me know! Link: All About the Keto Diet: A Beginners Guide Update: Wow guys I am overwhelmed with my inbox blowing up. I can't reply to every single one of you but I want to say THANK YOU back to you for the great support and that I have started refining the article with your very-good suggestions. submitted by /u/Antranik to r/keto [link] [comments]

Starting February 1, I began my “Rock’ing for 30 Days” challenge to eat and train like Dwayne Johnson for 30 days. As it ended on a Tuesday, I finished out the week, completing a total of 33 days of the challenge. Three weeks ago, I shared all the details about the eating and workout plan, so I won’t repeat it here. TL;DR SUMMARY After eating 5300 calories a day for 33 days, more than 23 hours of cardio, and almost 80lbs of cod!, I gained a total of 1lb. After over 28 hours of weight training, I got leaner and gained some muscle in my upper arms (most triceps), upper legs (mostly quads), my upper chest (you can see it pulled my chest up). Here are the before and after photos. THE ROCK’S RESPONSES I blogged every day during this month and a few articles got written about the challenge. They came to the attention of The Rock, who had a few things to say on Twitter about it. He doubted me at first, but then came around. Here are screengrabs of The Rock’s tweets. LIFTING RESULTS I got stronger, though I hadn’t done much isolated lifting in years, so definitely a lot of beginner gains here. I probably increased weights around 10-15% or so. Just to pick two random exercises for an example: In the beginning of the month, I started the incline bench at around 115lbs (4x12/10/8/6), and now it starts at 150lbs. I was originally doing the 200 reps of leg press at 160-180lbs, now it’s at 220-240lbs. One change to the workout: in week 3, the lack of ab work became quite apparent, so I added 3 ab exercises: leg raises, russian twist, and stir the pot. More details are shown in the Google doc below. SO NO WEIGHT GAIN? Apparently not. I didn’t skip a single meal, ate every bite, and had nothing else besides this food the entire time. I thought I would put on a few pounds, so getting leaner was a surprise. I had never really subscribed to a pure “calories in, calories out” belief, and this experience killed it for me. It’s more than how much you eat, what you eat makes a huge difference. Here’s a photo gallery showing meal prep. HOW I FELT ALL MONTH Terrific. Even with so much food, I never felt overly full. Every morning I would do 50 mins of cardio, then eat 10oz of cod, 2 cups of oatmeal, and 2 hard boiled eggs (at the gym!) then weight train. I always used to work out on a mostly empty stomach (just a shake) so I thought this would make me nauseous, but it felt good. Even with all the workouts, I never felt sore. All the food seemed to be fueling my recovery. Even the little aches and pains of being in your late 30’s went away. I also was serious about stretching/foam-rolling at the end of the workouts, so I didn’t feel very tight either. WAS IT WORTH IT? I decided to do this as a challenge to myself, to see if I had to discipline to wake up at 5am everyday, do all these workouts, prepare all this food in advance, eat every meal, have no cheating, and live my normal life. I have no aspirations to get huge like The Rock, and 30 days wouldn’t do it anyway. Overall, it was an extremely positive experience, and I highly encourage everyone to push themselves to try something new for a month. If I had to do it over, the only change would be to take a ton of measurements, pictures, body scans, blood tests, etc beforehand. Would have been nice to quantify it more. There seems to have been a nice change in my body fat %, would have been great to have those numbers (anyone want to make estimates?). Would I suggest this plan to others? If you’re chasing the physical results, you’re almost certainly better off putting together a routine and meal plan specifically for you. It’s also extremely expensive, at $42/day. While cod is an excellent source of low calorie, low fat protein, that benefit doesn’t outweigh the cost of, say, chicken breast. WHAT IS WORTH INCORPORATING? You could probably eat more, as long as it’s the right foods. Experiment with increasing your protein and overall calories with good, clean food, and see what happens. This is personal preference, but I liked doing cardio first, then weights, which I had never done. It’s a good warmup, and it’s nice to be done for the day after you lift that last weight. Mastering efficient food prep is key. Not having to decide what you’re eating at every meal is a pleasure, and not having to cook it. And with practice, you get a ton of return on your time investment. I can make 18 meals in about an hour now. I’ll keep prepping food every few days. I have eaten mostly keto for years, but man, oatmeal is delicious. Starting every day with it moving forward. WHAT’S NEXT I want to follow a more sustainable version of this program for longer, starting with another 30 days. So far, I’m doing the same workouts 5x a week. I changed up the diet to have 5 meals, no cod, and comes in at 3579cal/451C/59F/294P. So far, I have noticed I’m getting a bit sore now, in a way I wasn’t before, so I’m going to keep experimenting here to come up with a better version. If there is interest in me sharing that diet, or putting up an update post after following a tweaked plan for 30 days, let me know. Or if anyone wants more detail on any specific piece of this, let me know. DOCUMENTS TO SHARE In case anyone wants to try any of this, here is the full meal plan and workout in a handy Google doc (I have this saved to my phone and followed it at the gym), Also, here are the food costs, nutritional info, and a data dump from my Fitbit. Questions, thoughts? Hit me. submitted by /u/nycballer to r/Fitness [link] [comments]

Hi everyone, i just want to share some tips for beginners to keto. These tips worked perfectly for me, i hope they will work for you as well. Try to skip lunch instead of breakfast. Try to eat eggs for breakfast. Of course you can add bacon, sausages or something else. But eggs are always a good idea. If you are still craving carbs, remove anything that tastes sweet. This includes all artificial/natural sweeteners, vegetables, fruits, yogurt, nuts, etc. If you can, try zero-carb diet for about 2-3 weeks. The cravings will stop. Having problems with balancing protein and fat? Try to add butter to your meals. Prefer lamb to beef, chicken thighs/skin to breasts, fatty bacon to anything. Mix cottage cheese with butter or coconut oil and add a little bit salt. Don't try to snack. First days will be hard but after some weeks you won't need that. Don't cheat. Ketosis is a lifestyle, not a temporary diet. So, you have to understand its ideology. You have to understand that carbohydrates are not good for you. You don't need to eat them. Don't try to make alternatives of everything. Keto cheesecake, keto muffins, keto brownies. They are not helping you to forget about carbs. Plus it takes your time and money. Start eating simple meals. It will make you taste everything better and save your time. Eat until satiety. Don't count calories, but count carbs. Don't eat processed low carb products. They are not good for you. Feel hungry? Increase fat. Hungry again? Increase water intake. Feel hungry again? Stop thinking about food all the time. Don't obsess over your food, recipes, diets etc. Take it easy. I can also get hungry from watching pictures of juicy steaks and cheeses all the time. Hit plateau? You can these followings: remove nuts; remove dairy; increase water intake; reduce calorie intake; try intermittent fasting; try eating 0-5gr carbs daily. Enjoy your meals. Be happy Good luck! Keep calm and KETO ON! submitted by /u/RedKeto to r/keto [link] [comments]