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Did we mention there’s also a chocolate chip version?Keto chocolate shakeWhether you need an afternoon pick-me-up or you’re traveling, having ready-to-go, keto-approved snacks prepared goes a long way toward keeping up with your keto plan. And when you have Whole Foods as your dedicated keto snack stop, you can’t go wrong. Not all carbohydrates are bad for you, but is it beneficial to focus on eating protein and fats instead of carbs? What happens if you reduce your daily carbohydrate intake? Time and again, people ask, “Are carbs bad for you?” Let’s explore further to see what implications carbohydrate intake has on your body. What happens when you give up carbs?First of all, not all carbohydrates are equal. Chips, cookies, cakes, bagels, candy–those are all high-glycemic carbohydrates which cause severe spikes and drops in blood sugar. Are carbs bad for youLower-glycemic carbs (which are certainly welcome on the keto diet) are found in leafy greens, green veggies, low-sugar fruits, as well as some nuts and dairy. Some carbs are healthier than others, but what happens to your body when you give up the high-glycemic selections?Read on to find out how cutting out carbs affects your body. You’ll Start Losing WeightThe moment you start eating less carbohydrates your body will adjust to source energy from fat. You’ll begin to burn through your body’s fat deposits and thus start losing weight rapidly. [1]In the beginning, you’ll mostly shed water weight and you may lose a few more pounds at first until your weight loss becomes steady. Your Digestion ImprovesThe moment you replace simple carbohydrates with moderate protein and high fat food you’ll see a change in your digestion.
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Here are 10 popular keto questions and answers that will help you get familiar (and get results!) with the protocol. What can I eat on my keto plan?You can eat low-carbohydrate vegetables, extremely low-sugar fruits, seafood, meat, poultry, eggs, cheese, plain yogurt (dairy and non-dairy), cream, butter, ghee, nuts, seeds, oils, dark chocolate, and keto-approved condiments such as mayonnaise, dressings, and sauces. You cannot consume bread, cereal, pasta, rice, crackers, potatoes, dairy with sugar, moderate- or high- carbohydrate fruits and vegetables, starches, sugary foods, soda, fruit juice, and typical dessert foods. What are macronutrients and why are they important?Fats, carbohydrates, and proteins are the three macronutrients found in the diet. For ketosis, fat intake should be around 70-80% of total calories, carbohydrate intake should be between 5-10% of total calories, and protein should fall within the range of 10-20% of total calories. How many grams of carbs should I have per day?This is a tricky question since we are all physiologically different–carbohydrate amounts will vary from person to person. Generally speaking, you should stick to no more than 50 grams of total carbohydrates per day, or no more than 25 grams of net carbohydrates per day. Net carbohydrates are calculated by subtracting fiber and sugar alcohols from total carbohydrates—the reason for this calculation is because fiber and sugar alcohols do not absorb so therefore, they are not counted in total carbohydrate intake. How do I track my carbohydrates, fats, and proteins?There are various online macro tracking apps that are simple to use–one of the most popular ones in the keto community is called Carb Manager. If you’re worried about this being too much work, it will only last two to three weeks before are naturally accustomed to knowing what foods have the proper amount of carbohydrates, fats, and proteins for your nutrition plan. Although this process may seem daunting in the beginning, it gets extremely easy and then before you know it, you won’t need to track any longer as you will know what is in most foods.
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Cardio exercise can be used in conjunction
with a low-carb dietIf you are someone who partakes in working out,
research shows that consuming a low-carbohydrate, ketogenic diet may be recommended to promote fat oxidation during exercise at moderate intensity and at rest. [1]Low-Carb, Higher Protein May Result in KetoIt’s common for dietitians to recommend anywhere from 0. 5 to one gram of protein per pound of body weight to build lean muscle and to lose fat. This protocol along with low-carbohydrate foods facilitates the workings of the ketogenic diet. For example, if one weighs 160 pounds and consumes 90
grams of protein and 30 grams of carbohydrates, based on a 2,000-calorie diet, he’ll have 1,370 calories left to dedicate to fat which equates to 152 grams. Essentially, these macronutrient percentages align with the ketogenic lifestyle. So while, we see countless of dieters yielding results with low-carb diets, some of them may, inadvertently, be keto. Closing Thoughts on Shaq’s Low-Carb DietFor decades, medical and nutrition professionals have advised low-fat diets to achieve positive health outcomes such as weight loss and blood sugar improvements. Current research now shows that reducing overall carbohydrate intake for individuals with diabetes has demonstrated the most evidence for improving glycemia. [2] Moreover, low-carb ketogenic diets have shown so much promise, they are being prescribed by health care professionals to specifically combat the obesity epidemic. [3]A good keto lunch must be a few things: low in carbs, healthy, easy to make, and convenient to
pack up if needed.
