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Your Digestion ImprovesThe moment you replace simple carbohydrates with moderate protein and high fat food you’ll see a change in your digestion. Unhealthy gut microbiomes take advantage of your sugar consumption and may cause you to suffer from irregular bowel syndrome, stomach aches and bloating. [2] The moment you cut out sugars (which are carbohydrates) you’ll start to feel better. Are carbs bad for youYou’ll Reduce CravingsCarbohydrates are full of sugars so they will only keep you full for two to three hours at a time. Remember that rule where you should eat small meals every few hours? That was made specifically to regulate spikes in blood sugar. That goes away once you cut down on your carbohydrate intake. [3] Instead of eating simple carbs, you’ll start eating more protein, which will keep you full for longer and focus on high-fat foods such as chia pudding, nuts and seeds, avocados, scrambled eggs and more. Are carbs bad for youYour Risk of Diabetes Goes DownCarbohydrates and simple sugars can cause a turmoil in your body for the long term. Then, your body will start producing more and more insulin which may ultimately lead to insulin resistance, type 2 diabetes and other sugar-related diseases. [4]The moment you cut out carbohydrates from your diet, your body will produce less insulin and maintain a healthy blood sugar level. Your Body Composition ImprovesIce cream? Bagels? Cakes? Those are all examples of simple carbohydrates.
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It is important to make sure that you are obtaining all of your necessary nutrients during the feeding window. This can be tough when eating only one meal a day. That means enough calories, macronutrients (specifically fat and protein), and micronutrients (vitamins and minerals). [3] OMAD Tips & RecommendationsIf you want to try OMAD here are a few tips and tricks that might make the experience a little easier:Drink plenty of water during your fasting windowPre-plan meals so that you make sure you are getting the right nutrients your body needsTry adding electrolytes and/or bone broth to your feeding window to help prevent any electrolyte deficienciesAdd plenty of salt to your food in order to maintain sodium levelsTry a fasting app (like Zero) to help time your fasts betterThirty days or roughly one month can seem like a long time or a short time period, depending on how you look at it. You’ve probably heard about the Whole30 diet in health and fitness circles. Whole30 means sticking to a specific eating plan for 30 days to see how you feel! What exactly is Whole30? How does the Whole30 plan compare to a traditional ketogenic diet?What Is Whole30?Whole 30 is a month-long eating program originally developed by two certified sports nutritionists in 2009. The program was designed and promoted as a way to improve your relationship with food and reset your metabolism. The focus is on abstaining from certain food groups that might negatively affect your health and fitness goals or cause inflammation, hormone imbalance, gut disruptions, and other problems. What Do I Eat on Whole30?The word whole emphasizes the need to eat natural, whole foods that are unprocessed as nature intended. Stick to whole foods or food products with a recognizable or simple list of ingredients. On Whole30, eat:EggsMeat (poultry, lamb, duck)Seafood (fish, shellfish)Natural fats (coconut oil)Vegetables and fruitsPotatoes and other root vegetablesHerbs and spicesSeasoningswhole30To clarify, you’re also allowed:Vinegar and botanical extracts (excluding gluten-containing malt-based vinegars or extracts)Fruit juice (in small amounts in some products or recipes as a natural sweetener)Coconut Aminos (acceptable even if you see the words ‘coconut nectar or syrup’ on the ingredients list)Dates as a natural sweetenerSome legumes (green beans and most peas, such as snow peas, green peas, split peas, and sugar snap)Clarified butter or ghee (the only allowed source of dairy)Salt (most iodized table salt contains sugar in the form of dextrose, so this can be an exception to the ‘no added sugar’ rule)SnacksFor Whole30 snacks, go for plantain chips with guacamole, boiled eggs, prosciutto, and melon, or apple with hazelnut butter.
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1g of net carbs. NutsMost nuts are rich in soluble fiber, but there are some that are better than others. When adding in nuts on a ketogenic diet opt for almonds, pecans, macadamia nuts, Brazil nuts, and walnuts. high fiber foodsHigh Fiber Keto RecipesIf you want to incorporate some of
these high fiber keto foods into your diet but don’t know how, we’ve assembled a few tasty recipes to help make the process a little easier! Keto Energy BarsRaspberry JamKeto Trail MixCoconut Curry ShrimpVegetable PieZucchini PancakesEggs In A BasketThere is no shortcut to the ketogenic diet, but there is a store that makes sticking to it easier (and tastier). Enter: Whole Foods, the mecca of natural and organic foods and your one-stop shop for keto-approved snacks that will keep you satiated when hunger strikes between meals (because sometimes eggs and cheese won’t cut it). Ahead, eight keto-friendly nibbles to always have on hand. Keto-Friendly Snacks at Whole FoodsKettle & Fire Mushroom Bisque Keto Soup: When you crave something warm and comforting to tide you over until your next meal, look no further than this appetizer. Loaded with 22 grams of fat and nine grams of protein (and only two grams of net carbs), we bet you’ll be adding this to your weekly rotation. Country Archer Grass-Fed Beef Jerky: With varieties like mango habanero, mustard BBQ, and spicy sesame garlic, your snacktime just got a lot more exciting. Pair it with cheddar cheese or a handful of brazil nuts for a well-rounded keto bite. EPIC Provisions Oven Baked Pork Rinds: Don’t
sleep on these crispy “chips,” especially come game day! To kick them up a notch, complement them with a keto-friendly condiment (or two) and you’ll have a sure-fire winner.
