jeudi 18 octobre 2018

The Benefits of the Ketogenic Diet us

Diet ,
The Benefits of the Ketogenic Diet us

The Benefits of the Ketogenic Diet US


While fad diets come and go, often leading to weight gain after the initial weight loss, the ketogenic diet us has been around proving its abilities for nearly a century. The ketogenic diet works when so many diets fail because it is not about restricting your nutrients or overly restricting calories. On the contrary, the ketogenic diet includes an abundance of healthy nutrients that lead to long-term success. In this chapter, we will explore the history, science, and many health benefits of the ketogenic diet us.

The History of the Ketogenic Diet US 

While the ketogenic diet us would not be created until years later, the groundwork for it began with the first modern study on fasting and its effects on epilepsy treatment and seizure control, which took place in France in the year 1911. Around the same time, there were other studies ongoing in the United States. The most prominent study was conducted by Hugh Conklin, who placed his patients on a twenty-five day fast, which was believed to rid the body of excess toxins. 
Dr. Conklin experienced the most success in his adolescent patients, which had a ninety percent rate of success. While only fifty percent of his adult patients experienced improvements, this study led the way in finding answers on how to manage and treat epilepsy and non-epileptic seizures through diet. Before, long fasting became a mainstream treatment option frequently used by neurologists. Later on, in the year 1916, a well-known and respected endocrinologist from New York Presbyterian Hospital, Dr. H. Rawle Geyelin, recreated Dr. Conklin's study on his own thirty-six patients. The results were successful and reported to the American Medical Association, which led to similar studies in the future. 
After this success, in the early 192os, the parents of one of the successfully treated children from Dr. Conklin's study approached his brother, who was a professor of pediatrics at Johns Hopkins Hospital. He wished to further the research that successfully helped his child, so he gave his brother and the hospital $5,000 in order to continue studies on dietary treatment for epilepsy. 
Then in the year 1921, a major discovery was made, not just in the treatment of epilepsy, but for the treatment of many illnesses. This discovery was made by endocrinologist Dr. Rollin Woodyatt, who discovered ketones. These are a water-soluble compound more specifically known as 3-hydroxybutyrate, acetone, and acetoacetate. These ketones are produced by the liver whenever the body is fasting, experiencing starvation, 



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mardi 16 octobre 2018

what is Atkins diet us ?

Diet ,
what is Atkins diet us ?

what is Atkins diet us?


The Atkins diet is a popular low-carb diet plan that was developed by cardiologist Robert C. Atkins in late 1960's. The Atkins diet us limits intake of carbohydrates while laying emphasis on fats and proteins. The Atkins Diet defines different phases of weight loss and management, beginning with a very low carb eating plan. Also regarded as the Atkins Nutritional Approach, this healthy diet plan has received mention in a number of weight-loss books and is often credited with initiating the low-carb diet trend.

What is the purpose of the Atkins diet?

 The main objective of the Atkins diet us is to deliberately alter your eating habits and assist you in your weight loss goals. What's more? The Atkins diet us also promotes a healthy way of life and is an excellent choice if you want to lose weight, enhance energy levels or improve health problems, such as metabolic syndrome or high blood pressure. 

Why you might want to follow the Atkins Diet? 

You might want to follow the Atkins diet because of the following reasons: 
• You're looking for a diet plan that limits certain carbs so you can lose weight easily 
• You want to improve your overall eating habits 
• You've medical conditions that you want to improve 
You are fond of Atkins meals, shakes and bars 
We strongly recommend you to check with your doctor or health care provider before you choose to start a weight-loss diet, particularly if you have any health concerns, such as high blood pressure or diabetes. 

The main nutritional focus of the Atkins Diet us is to supply the body with the right combination of carbs, fats and proteins for optimal health and weight loss. In fact, the diet regards diabetes, obesity and heart disease as the detrimental result of a high-carb and low-fat American diet. According to the Atkins diet, one doesn't need to trim off fatty cuts of meat or avoid excess fat. Rather, it's the management of carbs that is more important. Eating too many carbohydrates — especially white flour, sugar, and additional refined carbs leads to excess weight gain, cardiovascular problems and blood sugar imbalances. That's where the Atkins Diet comes to your rescue by restricting excess carbs, encouraging the consumption of more fats and proteins. 

Just like any other diet plan, the Atkins Diet us also continues to evolve. Today, it accommodates both vegan and vegetarian needs, and encourages folks to eat high-fiber vegetables and addresses any health conditions that one may encounter when beginning a low-carb diet. 

Keeping a close Eye on Carb-intake

 While the Atkins Diet us does require you to track your carb intake, it doesn't necessarily require portion control or calorie counting. What's more? It employs a special mechanism known as Net Carbs, which is the total carb content of an item subtracted by its fiber content. For instance, a 4 oz. or half-cup of raw broccoli has about 2.5 grams of total carbs whereas it has about 1.5 grams of fiber which puts its net carb value at exactly 1 gram. 
According to the Atkins diet, its unique approach to limit the carb content not only burns off your body's excess fat but also regulates your blood sugar to help you lose weight, while making sure you don't feel food-deprived or hungry. 

Exercise 

While the Atkins diet doesn't regard exercise to be vital for weight loss, it does not undermine the benefits of exercise to your health and its contribution to weight loss. 

WHAT TO EAT ON ATKINS DIET 

The Atkins diet is regarded as the mother of all low-carbohydrate diets. In fact, the contemporary version of the diet features 4 phases that give you the leverage to be fairly fluid according to your needs. However, there are a few basic rules that one needs to follow throughout the diet: 
Foods to be avoided on Atkins Diet: 
• Whole grains: This food group includes bread, pasta, oatmeal, tortillas, cereals, cakes, donuts and ice cream. 
• Trans-fats: This group of food items includes `unhealthy' fats that have undergone a hydrogenation process. Trans-fats are commonly found in processed foods such as cookies, cakes, pastries, margarine, fried foods, tacos, popcorns and chips. 
• Sugar: Eatables that are rich in sugar content including sweets, chocolates, cakes, and candies, soft and fizzy drinks. • Vegetable Oils: This food group primarily comprises of processed oils that are carved out of seeds i.e. corn oil, canola oil, cottonseed oil, sunflower oil and soybean oil. 
• Products with low-fat: They are generally high in sugar and do not go well with the Atkins eating regimen. 

Foods to eat on Atkins diet: 

• Eggs and Dairy products: Yogurt, Full fat butter, cheese and cream
 • Shellfish
• Fish 
• Meats
 • Nuts and Seeds
 • Healthy Fats: Olive oil, coconut oil, avocados and avocado oil. 


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Benefits of the Keto Diet us

Diet ,
Benefits of the Keto Diet us


Benefits of the Keto Diet us

 

The keto diet us is one of the most popular diets these days and rightly so. The ketogenic diet us is o high fot and a low curb diet The idea of this diet is to shift your body into a state of ketosis and hence the name of this diet The primary source of fuel for the human body is glucose. The body produces glucose when you consume curbs. With the keto diet there is a drastic reduction in the production of glucose and the primary source of energy is fats. During ketosis, the body starts to burn fats instead of glucose to provide power. In this section, you will learn about the different benefits of the ketogenic diet us .

Reduces the appetite

 The most difficult side effect that you need to overcome when you start o new diet is hunger. It also happens to be the main reoson why a lot of people give up on their diets. An advantage of a low-corb and high-fat diet is that it reduces your appetite. When you increase the intake of fatty foods and reduce the consumption of carbs, you will feel fuller for longer. Not just that your overall calorie intake will decrease os welt

Weight loss 

The easiest way to shed all those extra pounds is to eliminate carbs from your diet. Keto diet us prescribes low or no carbs. Therefore, this diet is more effective when it comes to weight loss than any other diet One of the main reasons for the weight loss is the loss of excess water from the body. Once the insulin levels in the body reduce, the kidneys start to expel excess sodium and this lends to the loss of water weight in the body

Loss of fat from abdominal regions

 Dia you know mat an me fat that's present in your body isn't the some? The health risk that fats pose depends on the location and the concentration of the fatty cells Most of the fat accumulates either under the skin or in the abdominal region. The fat present in the abdominal cavity is known os visceral fat and it is quite harmful. A high-level of visceral fat obstructs the movement of insulin and causes inflammation too. These conditions lead to metabolic dysfunction. The keto diet helps in the removal of this harmful visceral fat from the body. 

Reduces the levels of triglycerides

 Triglycerides are a set of fat molecules present in the body. A high level of triglycerides increases the risk of several heart diseases Consumption of carbohydrates lends to on increase in the number of triglyceride molecules present in the body and the keto diet helps reduce this level. 

Increases the level of good cholesterol 

High-Density Lipoprotein or I-IDL refers to good cholesterol in the body. Technically, it isn't correct to call HDL os cholesterol. HDL is a lipoprotein that helps transport cholesterol molecules in the blood. There is no such thing as bad or good cholesterol per se. All particles of cholesterol have the some composition LDL and HDL help to transport cholesterol in the body. HDL carries cholesterol molecules away from the body. A high level of HDL indicates o high risk of cardiovascular diseases. An effective way in which you can increase the level of HDL in the body is to consume foods rich in healthy fats. 

Reduces the level of insulin and blood sugar 

All the carts that you consume are broken down into simple sugars in the body. When these simple sugars enter the bloodstream, it increases the level of blood sugar in your body. A high-level of blood sugar is not only toxic for your body, but it also increases the level of insulin in the body. Insulin helps process these simple sugars into glucose and then it transports the same to different cells in the body. The cells then use glucose to produce energy. An increase in the level of insulin causes diabetes. When you reduce the consumption of curbs and other sugary treats, the levels of insulin and blood sugor decreose automatically. 

Reduces blood pressure

 An elevated level of blood pressure in the body results in hypertension. Hypertension affects all major organs in the body and, in severe cases, it causes numerous cardiovascular diseases and may even result in kidney failure. The ketogenic diet helps regulote the levels of blood pressure in the body. 

Reduces the level of LDL

 LDL refers to Low-Density Lipoprotein and it is commonly known as "bad cholesterol:* LDL helps transport the cholesterol molecules in the body. A high level of LDL signifies a susceptibility to heart disease. If there is a reduction in the level of this lipoprotein, you can improve the overall health of your heart. 




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lundi 15 octobre 2018

A Closer Look at the Ketogenic Diet us

Diet ,
A Closer Look at the Ketogenic Diet us


A Closer Look at the Ketogenic Diet us


 A ketogenic diet us is not only one of the popular diets that you've heard of, but it is also considered one of the easiest diets to stick to and helps boost the way you feel. The diet consists of high fat, medium protein, and low carbohydrates. It is the way to make your body burn fat instead of carbohydrates. This causes it to have more fuel to burn throughout the day, so you're able to have more energy than before. This diet is also one of the best ways to shed the fat and lase the pounds. The fat in the body is converted into fatty acids that are used within the liver. They are then passed through the body as ketones that can be used as glucose sugar, instead of artificial sugars. This helps the body grow and repair itself easily. It is also something that provides the body with enough calories to burn throughout the day without having excess calories. One of the most important things that you have to understand about this diet is how ketosis works. Ketosis is the essence of the diet. When the body is in a ketotic state, it means that the body is going to break down the body's stored fat in order to provide it with the energy that it needs. It also means that the body is providing itself with a way to use the fats that you eat in your food source, instead of the carbohydrates that are normally found in the food. What exactly is the ketogenic diet us? Originally developed in the early 1920s to treat epileptic seizures, the diet fell out of favor in the medical establishment once antiseizure medications became available. More than seventy years later, it was rediscovered as an effective alternative to pharmaceuticals. Since then, it has grown in popularity and has received increasing media attention for the variety of maladies that it can treat.

The Basic Principles

As you learn more about keto-friendly foods and get used to ketogenic living, it'll be easier for you to understand what and how much you should be eating. Here's a crash course in what your daily macronutrients—carbs, protein, and fat—should look like.
✓ Carbohydrates (s% to to%) Each person's cub tolerance is different. Your challenge is to find your -wear cart intake. As you begin your keto diet. start with a low level of net carbs to ensure you quickly enter ketosis—the state in which your body produces ketone bodies. A good goal would be about 20 grams of net carbs per day. You can purchase a blood ketone meter (or urine ketone strips, which are less accurate) that will allow you to measure your ketones after about two or three days of sticking to your new low-carb lifestyle. Start adding net carbs (about 5 grams each week) until you can detect only a very low level of ketones or none at all. This is usually the quickest, most reliable way to discover your net carbs limit. You can find blood ketone meters and urine ketone strips via online retailers, such as Amazon.
✓ Protein (is% to so%) The amount of dietary protein you need can be determined by your body weight and activity level. People who are physically active have higher protein requirements than those with sedentary lifestyles. A more accurate estimate, especially for people with high body fat, can be found by calculating protein intake from lean mass, which is determined as total body weight minus body fat. Consuming enough protein is good for preserving and building muscle mass, but eating excessive amounts of protein are likely to put you out of ketosis because your body will convert excessive protein into glycogen.

✓ How Many Grams of Protein per Day? If your weight is in pounds, then multiply it by o.6 to get the minimum amount of protein in grams you should eat each day. For the maximum amount, multiply your body weight by I (i.e., the same numeral as that of your weight but in grams). If your weight is in kilograms, then just multiply it by 1.3 or 2.2 to get the same range. Although this rule applies to the majority of people, protein requirements for athletes are higher. Make sure you eat at least the minimum amount of protein to prevent loss of muscle tissue during the diet. In general, the more active you are, the closer you should be to eating at your upper limit. 
✓ Fat (6o% to 7594) Your daily fat intake should make up your remaining energy needs: it acts as -filler for your energy requirements. Ideal fat intake varies for each individual and depends on your personal goal. In fact, you won't need to count fat intake or calories on a ketogenic diet us, as you'll be unlikely to overeat: eating foods naturally low in carbs, moderate in protein, and high in fat will keep you satisfied longer. Studies have shown that protein and fats are the most satiating nutrients, while carbohydrates are the least satiating. Fat provides a supply of energy with no insulin spikes. That's why you won't suffer any cravings or energy and mood swings as you would on a calorie-restricted low-fat diet. 

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What Exactly Is the Alkaline Diet us?

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What Exactly Is the Alkaline Diet us?

The Alkaline Diet us has developed quite a following today and boasts a lot of claims, ranging from weight loss to preventing cancer. What is really amazing is that all of these claims do hold some merit so it's no surprise that the alkaline diet has started to gain mainstream attention. The real question that you are probably asking yourself is, "Does it work?' Let's dive deeper into this subject.


What Exactly Is the Alkaline Diet us?

 The Alkaline Diet us is based on the underlying concept that your body has a pH level that can be manipulated by the foods you eat. When we metabolize food, we are creating either an alkaline or acidic balance. Foods that cause our levels to shift to overly acidic are making us work harder to rebalance this highly regulated area. Basically, the body must always be in balance, so it's going to do whatever it takes to maintain that balance.
By constantly eating highly acidic foods, we are becoming more susceptible to weight gain and disease. Therefore, the overall goal of the alkaline diet is to consume foods that are alkaline-based rather than overloading our bodies with highly acidic foods.
Most food groups can be classified as either alkaline or acidic. However, sometimes these lists are not as straightforward as you might think. We tend to label foods on this list by their acidic and alkaline properties, rather than the way they taste. For example, you might see a lemon as an acidic food, but it actually forms Into alkaline once It Is consumed. It can be a bit confusing. What Does Science Say? In order to better understand this diet, we should take a closer look at the pH scale. Just in case you weren't paying attention in high school, all substances under the sun are registered on the pH scale—scoring between 0 and 14. The closer the substance Is to 0, the more acidic It is. The closer to 14 a substance is, the more alkaline it is. Seven is neutral.
In short, all foods register between 0 and 14 on the pH scale. The level for a healthy human is anywhere between 7.35 and 7.45. The body is going to do everything it can to ensure that your blood pH levels fall In that range. foods that we eat are not going to alter our blood pH levels. If our blood levels were to fall out of balance, then we would die. So anyone who claims that a diet can affect your blood pH levels is not being honest with you because your body Is always going to ensure your blood is regulated. The goal of the alkaline diet is to make it easier for our body to regulate our blood pH levels. The question remains whether or not the alkaline diet can actually lead to weight Ion and help us prevent cancer. Cancer is still a mystery to us so there is no proof of any link between the alkaline diet and cancer prevention. It's still just a theory but a perfectly logical one. One thing that we do know about cancer is that it thrives in an acidic environment. However, newer studies are starting to show that cancer itself can create its own acidic environment that Is not affected by the foods we eat. But living healthier can help prevent cancer, which is why I find the alkaline diet to be so useful. In that sense, it can be seen as one of many tools at your disposal to help prevent cancer. That's the argument I would make. 
Another Important fact to note Is that when we are overly acidic, our body will pull essential nutrients from our bones in order to maintain a healthy pH balance. That's why it's Important that we regulate the foods we eat. By helping the body maintain this balance, we keep it from having to pull nutrients from vital areas. 
Add to that the increased health benefits of alkaline foods, and you are going to start living a healthier life. Think about it. Foods that are high in alkaline are going to be healthier because they are plant-based. we know that those foods contain more nutrients. Making smarter choices is the cornerstone of living a healthier life, and the alkaline diet will help you do just that! So whether or not you believe the hype, you can rest assured that the choices you will make are going to be far healthier. 

How Much Alkaline Do You Need to Eat?

 Believe it or not, you can actually create an imbalance In your body by eating too much alkaline. But the chances of creating an alkaline imbalance are quite low. The standard Western diet is highly acidic. We're just going to be adding more fruits and vegetables Into the mix. One of the main advantages of the alkaline diet is that we are not going to create restrictive lists of foods that you can and cannot eat. Instead, we are going to focus on adding more plant-based foods onto our plates. fifty to seventy-five percentof your plate should be filled with leafy greens and other veggies. The rest should be a mix of protein and carbohydrates. In most cases, it doesn't really matter what protein and verbs you choose because the veggies will create the desired pH balance, but I am going to give you a few tips that will help you create an even healthier diet. Still, if you follow this simple formula, then you're going to find yourself living a much healthier life. 

Benefits of the Alkaline Diet us

 If you have ever struggled with acne, skin rashes, hair loss, and even seen the toll of aging on your skin, then you are probably overly acidic. Sure, you can slather on layer after layer of those treatments, but it's going to do you little good when your pH levels are out of balance. You need to get down to the true cause behind those issues if you want to rid yourself of them Once and for all! 
Luckily, there is a much better way to deal with these issues than to keep applying those expensive lotions. The secret is to fix the problem inside of your body. By swapping over to an alkaline diet, you can help your body maintain its glow. But that's not the only benefit. Let's look at some of the top benefits of swapping over to this amazing diet. 
One of my favorite aspects of the alkaline diet is that it promotes foods that are nourishing for both the Inside and outside of your body. You'll feel better and look better by making smarter choices. But the health benefits go far beyond just making you look better. 
Before moving on, let's dive deeper into the benefits that are associated with the alkaline diet us. Since the standard Western diet is loaded with acidic foods, alkalizing your body will slow down the effects of premature aging. 

It Makes Your Skin Glow 

There are a lot of skin disorders that can be associated with an overly acidic diet including acne, rosacea, and prematurely wrinkled skin. In fact, the majority of skin issues are caused by acid! 
The skin is the largest organ of the human body, so it's important that it be allowed to detoxify itself. There are four major pathways that the body will use to remove toxins-urination, defecation, respiration, and perspiration. So when your skin starts to suffer, it's a sign that your body Is trying its best to remove all of that excess acid from your system. It releases those acids through perspiration, thus causing your skin to break out. 

Skin disorders are one of the biggest signs that it's time to alkalize your diet! Manifestations on your skin almost always come from the foods you are eating, with sugars and grains being the biggest contributing factor. For instance, if you have a problem with acne, then try removing all sugar and grain from your diet for a couple of weeks. You will be amazed at the result! 
The alkaline diet will help clear up your skin by eliminating many of the toxins that are being pulled from your body and dumped onto your skin. 

Significantly More Energy

 The amount of energy you have at any given time is a great indicator as to how happy you are. If you are tired, then the first thing that should be on your mind is water. Did you know that Just a 5 percent drop In your hydration levels can lower your energy by 30 percent? Next time you are feeling fatigued at work, try hydrating, and see how much better that makes you feel. 
Alkaline dieting promotes drinking more water in order to stay hydrated. Ideally, you want to start your day with an alkaline boost, so I encourage you to add a lemon slice to a large glass of water. Drink that glass of water first thing in the morning since we all wake up dehydrated. Not only will It hydrate you, but It also provides you with a boost of alkaline. 



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dimanche 14 octobre 2018

what foods are encouraged?

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what foods are encouraged?

what foods are encouraged?



Some of the best-tasting, most fulfilling foods are part of this plan, including lean meats like beef and chicken; healthy sources of protein and high-quality fats like eggs, butter, olive oil, coconut oil, and
avocado. Also, delicious, leafy, green vegetables like kale, chard, and spinach, as well as cruciferous vegetables like broccoli, cabbage, and cauliflower.
These foods can be combined with seeds, nuts, sprouts, and a wide range of other amazing foods that lead to incredible health benefits that give your body the protein, healthy fats, and nutrients it needs while providing metabolism-boosting meals for easy cooking at home or on the go.

WHAT FOODS SHOULD BE LIMITED? 

On a ketogenic diet us plan, the main foods to avoid are those high in carbohydrates, sugars, and the wrong types of fats. These foods can be toxic to the body and create excess glucose levels that the body turns into stored fat. These foods increase the levels of insulin and blood sugar in the body, and will prevent fat loss even if you are putting a lot of energy into exercise. To avoid these foods, limit your intake of grains, processed foods, vegetable oils fcanola, corn, soybean, etc.), milk, margarine, and other high-carbohydrate, high-sugar foods.


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what is the keto Diet us ?

Diet ,
what is the keto Diet us ?

what is the keto Diet us ?


The Keto diet us involves going long spells on extremely low (no higher than 30g per day) to almost zero grams per day of carbs and increasing your fats to a really high level (to the point where they may make up as much as 65% of your daily macronutrients intake). The idea behind this is to get your body into a state of ketosis. In this state of ketosis, the body is supposed to be more inclined to use fat for energy-and research says it does just this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you should end up being shredded. 
Calculate your required maintenance level of daily calories... 
(if you are looking to drop quickly, then use 13- I would not advise this, if you want a more level drop in body fat use 15, and if you are going to actually attempt to maintain or possibly put on some lean muscle mass, then use 17) 
Body weight in pounds x 15= a 

Bx4=c (c= number of calories allotted to your daily protein allowance) 
a-c= d (d= amount of calories to be allotted to fat intake) D/9= grams per day of fat to be consumed. The end calculation should leave you with a very high number for your fat intake. 
Now, for those of you wondering about energy levels... Especially for training because there are no carbs, with there being such a high amount of fat in the diet you will feel quite full and the fat is a very good fuel source for your body (one adaptation that I have made is to actually have a nice fish fillet about an hour before I train and I find it gives me enough energy to get through my workout). 
I am aware of the arguments made to not have fats 2-3 hrs otherwise of training. While I won't have fats 2-3 hrs after training as I want quick absorption and blood flow, then I see no issue with slowing everything down before training so my body has access to a slow-digesting energy source. 
Continuing with general guidelines... 

There are some that say to have a 30g carb intake immediately after training- just enough to fill liver glycogen levels. And then there are those that say that having even as much as that may push you out of ketosis- the state you are trying to maintain. 
During my carb up period- for the sake of those who would like to know if you can get in shape and still eat the things you want (in moderation)- for the first six weeks, I will be relaxed about what I eat in this period but then the following six weeks I only eat clean carbs. 
I also like to make sure that the first workout of the week- as in a Monday morning workout- is a nice, long full hour of work so I start cutting into the liver glycogen already. 
Plan menus and snacks at least a week ahead of time, so you aren't caught with only high-carb meal choices. Research keto recipes online; there are quite a few good ones to choose from. Immerse yourself in the keto lifestyle, find your favorite recipes, and stick with them. 
There are a few items that are staples of a keto diet. Be sure to have these on hand: 
• Eggs - Used in omelets, quiches (yes, heavy cream is legal on keto!), hard-boiled as a snack, low carb pizza crust, and more; if you like eggs, you have a great chance of success on this diet 
• Bacon - Do I need a reason? Breakfast, salad garnish, burger topper, BLT's (no bread of course; try a BLT in a bowl, tossed in mayo) 
• Cream cheese - Dozens of recipes, pizza crusts, main dishes, desserts 
• Shredded cheese - Sprinkle over taco meat in a bowl, made into tortilla chips in the microwave, salad toppers, low-carb pizza and enchiladas 
• Lots of romaine and spinach - Fill up on the green veggies; have plenty on hand for a quick salad when hunger pangs hit 
• EZ-Sweetz liquid sweetener - Use a couple of drops in place of sugar; this artificial sweetener is the most natural and easiest to use that I've found 
• Cauliflower - Fresh or frozen bags; you can eat this low-carb veggie by itself, tossed in olive oil and baked, mashed in fake potatoes, chopped/shredded and used in place of rice under main dishes, in low-carb and keto pizza crusts, and much more 
• Frozen chicken tenders - Have a large bag on hand; 

thaw quickly and grill, saute, mix with veggies and top with garlic sauce in a low•carb flatbread, use in chicken plccata, chicken alfredo, tacos, enchiladas, Indian Butter chicken, and more 
• Ground beef - Make a big burger and top with all sorts of things from cheese, to sauteed mushrooms, to grilled onions... or crumble and cook with taco seasoning and use in provolone cheese taco shells; throw in a dish with lettuce, avocado, cheese, sour cream for a tortilla-less taco salad 
• Almonds (plain or flavored) - These are a tasty and healthy snack; however, be sure to count them as you eat, because the verbs DO add up. Flavors include habanero, coconut, salt and vinegar, and more. 
The keto plan is a versatile and interesting way to lose weight, with lots of delicious food choices. Keep these 10 items stocked in your fridge, freezer, and larder, and you'll be ready to throw together some delicious keto meals and snacks at a moment's notice 


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