keto lemon layer cake
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.  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.  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. 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.
keto protein powder pancakes
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. Do I need to track my calories?People of different heights, weights, ages, activity levels, and goals all have assorted calorie requirements. When it comes to weight loss, calories in versus calories expended will always matter to some degree. Even if you hit your macro requirements in perfect ranges, you could still fail to lose weight (or you could gain weight) if you eat too many calories.
keto diet tuna
5g of net carbs! high fiber
foodsBroccoliBroccoli is a staple leafy green
vegetable when going low-carb because it is tasty, full of nutrients, and easy to add to your diet! One cup of chopped broccoli contains 31 calories, 0. 3g fat, 2. 6g of protein, 6g total carbs, 2. 4g of fiber, and 3. 6g of net carbs. Chia SeedsChia seeds are praised as a superfood powerhouse for a reason! They are full of micronutrients and healthy fats in such a small package! One tablespoon
of chia seeds has 68 calories, 4. 3g of fat, 2. 3g of protein, 5. 9g of total carbs, 4. 8g of fiber, and 1. 1g of net carbs.