Years long world travel writers

https://www.worldwidewaftage.com/?s=Future+Travel+Plans

In the past, we’ve done a few get-togethers with readers at specific locations worldwide, but we haven’t planned anything lately. Sometime in the future, we may do this again, but there are no plans now. With the rising costs of restaurant food in the US, we have to hold off on such an event when now it could easily cost over $1000 to host such an event. Thanks for your kind inquiry, Diane!

Keto-Friendly Street Food Delights: Savoring Low-Carb Treats While Traveling

Travelling the world offers many enriching experiences, including immersing yourself in diverse cultures and savouring local cuisines. However, for those following a low-carb keto way of eating, the temptation of street food can present a challenge. Street vendors often tantalize passersby with delicious aromas and unique flavours, but many of these treats are high in carbohydrates and unsuitable for keto dieters. Fear not, fellow keto travellers! In this blog, we will explore how to enjoy low carb keto way of eating while traveling the world.

 Embrace Grilled Delights

Street food stalls often feature grilled dishes that are perfect for keto enthusiasts. Look for options like grilled chicken skewers, beef kebabs, or seafood with herbs and spices. These protein-packed treats are delicious and satisfying, keeping you fueled for your adventures without derailing your keto goals.

 Seek Out Seafood Delicacies

If you're exploring coastal regions, indulge in the bounty of seafood available at street food markets. Grilled or pan-seared fish, shrimp, or calamari are typically low in carbs and rich in healthy fats. Remember to avoid breading or sweet sauces, opting for simple seasoning instead.

 Don't Skip the Salad Stalls

Many street food markets feature salad vendors with fresh, local produce. Load up on leafy greens, cucumber, tomatoes, and other low-carb vegetables, and complement them with keto-friendly toppings like avocado, olives, feta cheese, and olive oil.

 Swap Buns for Lettuce Wraps

Street food favourites like burgers and tacos are tempting but typically served with high-carb buns or tortillas. Don't be afraid to request lettuce wraps instead. This simple swap allows you to enjoy the flavours and textures of these dishes while staying true to your keto principles.

 Opt for Meat-Based Dishes

Look for street food stalls that offer meat-based dishes without starchy sides. For instance, grilled or roasted meats served with sautéed vegetables can be a delicious and satisfying keto-friendly meal.

 Nuts and Cheese for Quick Snacks

If you need a quick keto snack while exploring the streets, watch for nut vendors or cheese stalls. Nuts like almonds, walnuts, and macadamia nuts are great low-carb options, and cheese cubes or slices can provide a filling and convenient snack.

 Stay Hydrated with Keto-Friendly Beverages

While exploring, it's essential to stay hydrated, especially in warmer climates. Instead of sugary drinks, opt for keto-friendly beverages like unsweetened iced tea, black coffee, or infused water.

 Exercise Caution with Sauces and Condiments

Be cautious of sauces and condiments, which often contain hidden sugars and carbs. Stick to simple options like olive oil, vinegar, or mustard, or ask for them on the side to control your intake.

 Language Can Be Your Friend

Learn a few key phrases in the local language to communicate your dietary preferences or restrictions to the street vendors. Expressing your desire for low-carb options can help them suggest suitable dishes or modifications.

 Moderation is Key

While trying new flavours and treats while travelling is exciting, remember to enjoy street food in moderation. Indulge in the local delicacies mindfully, and balance them with keto-friendly choices to maintain low-carb eating.

 Conclusion

Travelling the world on a low-carb keto diet doesn't mean you have to miss out on the delightful experience of street food. With some preparation and awareness, you can savour various keto-friendly street food delights while exploring new cultures and cuisines. Embrace the adventure, be open to new tastes, and stay true to your keto principles while relishing the mouthwatering treats that street food vendors offer. Bon voyage and bon appétit!

Top three highlights: Erp’s first birthday, Christmas and vacation!

Erp’s first birthday was a smashing success!  During her nap that morning, while Kevin was home, I went to the store because I NEEDED to buy her a balloon. I got her the biggest one the store had it made me so so happy.  I think she liked it too 😊  I was also able to get her some flowers and I found a “1” candle!  Perfection!  I made her the same vanilla white cake with buttercream I did for Kevin a few months back. She didn’t have the slightest interest in it and when we were able to bamboozle her into eating some, she spit it right back out. Which, rightfully so, that cake was WAY too sweet. Not sure if it was due to my almost year of keto eating or the copious amounts of sugar in that cake but dang. We ended up throwing the entire thing out. Should have made brownies instead.  It was such a great day celebrating my girl even though she didn’t know what was going on.  It’ll be interesting to compare this experience to next year’s birthday to see how much more into it she is.  

Christmas at home with my family of three was everything.  Yes, I would have loved to spend this day with family but the fact that we’d have to fly across the country to make that happen made this a really intimate, chill day.  We always talked about not going home for Christmas, skipping the busy rushed travel it always is, and wouldn’t you know, here we are. I’m glad it wasn’t our decision which took the guilt off the decision to not go home.  I was really impressed how well erp did with all the gift opening. I expected her to get super overwhelmed, but she just sat in the middle of all the paper and boxes and was really alert and happy with what was happening around her.  

Yesterday, we drove three hours north to the Shenandoah Valley!  Erp’s longest car ride yet and her first night away from home!  We’re at a tiny cabin in the woods and it’s lovely 😊 While we were hoping for snow, it’s still nice to get away and be in this different space.  Erp didn’t sleep during the car ride which was shocking since she usually conks out on half hour drives. She only cried for a little bit and otherwise was just watching the world pass by her window.  We arrived around 5 p.m. after taking a stop at a grocery store and to pick up BBQ for dinner.  Like I mentioned before, this is her first night sleeping away from the house (ie, sleeping somewhere other than her crib).  I was worried about her going to sleep in a new place in a new space (the pack and play) and while she cried going to sleep, she eventually got there. She woke up around 3:30 a.m. and I got up with her to soothe her and give her a bottle.  Then I think she fell down from standing up around 6:30 a.m. and that scared her, so I got up with her and we started our day.  We went out onto the back porch to see the scenery then had a nice morning navigating the kitchen as she explored.  She’s now down for her nap, Kevin’s still sleeping, and I’m taking this peaceful moment to myself.  

The random selfie is thanks to @nerdy-teddy‘s tag a bit ago, taken SDS style. Thanks for thinking of me! Tagging @momsgotwine, @lchfjourney, @meishamakes, @acceptableaddictions and @chrisdoeslife for your selfies please, if you’re so inclined :)

I’ve loved keeping up with all your posts while I’ve been quiet on my end.  I’ve been super lax with my eating and enjoyed going off keto for her birthday and for Christmas.  I’m continuing to not be strict low carb and I’m okay with it.  I’m still watching my weight but also enjoying this time off with my family.  Cheers to you all.  

Medifast Diet What Number Of Carbohydrates Or Perhaps In Medifast Foods?

Despite Dr .. Atkins protestations to the contrary, ought to also possible to lose weight on high carbohydrate, restricted calorie diets, particularly if those diets are full of complex carbohydrates instead of simple ones (think whole-wheat and brown rice instead of takeout and white bread). Nowhere in Dr. Atkins' book was there any mention among the dietary habits of the remainder the world, where high carbohydrates normally a necessity, and obesity is not rampant. Given a choice, low fat may be safer, and long term studies have shown that consistent replacement of high fat snacks with low fat snacks (day-glow chips with air popped popcorn) provides each most consistent long-term weight.

Not only did I lower my carbohydrate intake, but after i ate carbohydrates, I only ate complex carbohydrates and therefore i ate all of them fat.and along with of that, I eliminated all refined foods from my diet, all easy and starchy carbohydrates, sugars, caffeine and wine. Not eating overall is important to you getting Reactive Hypoglycemia under control. So the Atkins Dishes are all discussion? Not at all. The Atkins weight loss plan is an efficient way to manage their weight. Under the Atkins diet, these immediately lose ten to fifteen pounds of water weight given that the liver loses all its stored carbs. Then you will switch to ketotic fat burning, with protein providing some glucose inefficiently. When protein is burned for fuel by the body, only 55% converts to energy, the rest converts to heat. Add to that the two hormones that slow down your urge to eat whenever high quantities of fat are present, plus you've got a recipe for rapid weight loss. The trouble will be the keto diet facts when you travel off Atkins you'll gain it returning. He is quite clear about that, in case you haven't it is so very important for Atkins to protect his diet plan as an insurance plan for life, not short-run weight grief. Do some cardio. It isn't mandatory, nevertheless it will develop a big impact. Try one 30-minute session at moderate intensity and one 15-minute HIIT session per week. While you're on the Ultimate Advanced Keto Review diet, it is recommended that you group on carbohydrates for a good 3 day cycle. On top of the third day, consume 1000 calories property value of carbs over two hours before your training for that day. You can pick between two options of car-loading. Determine 1) eat anything that you require or 2) start substantial glycemic carbs and then switch to low glycemic carbs. If you eat may you want during this phase, then you can certainly should stick to low-fat sugar. The whole purpose behind the carb-loading is to boost the glycogen in your muscles which will allow you to endure you will need workout. Proteins give you amino acids the body needs to build muscle and repair system needs. A diet deficient in protein are going to deteriorate without protein delivering the amino acids the demands. An ounce of chia seed provides 4.43 grams of protein which is a lot more protein than found a good ounce of eggs. Chia provides two-thirds the protein found in salmon. Yes, it is entirely easy to replace animals as a protein source with a crop grown by the Mayans. Recent numerous researches on gut bacteria reveal that by governing the composition of bacteria the guts, effortlessly raise the volume of of good quality bugs in guts that can us regulate our fat loss. Having said that, only few those who take probiotics have seen remarkable brings into play their automatic weight reduction after taking yogurts or fermented milk, or even the probiotic natural supplements. That said, not all folks will lose weight the particular manipulation of gut bacteria by way of consuming probiotics. Dr. Atkins ability to offer a high protein/high fat diet will make him a cult figure, and he encourages this by writing about his diet as "doing Atkins." Atkins didn't "invent" his diet program. A Banting diet from 1863 pushed high fat and protein. In the 1920's uncontrolled epileptics were put on a ketogenic (60% fat) diet, a practice that is once again popular in medical circles. More recently, a horde of high protein diets have poured onto the bookstore drawers. Atkins was the beginning of this horde, having tried a reduced carbohydrate diet himself in 1963. Correctly Diet book dates from 1992, but he is peddling comparable ideas since 1972 (the first 1972 "revolution" sold 10 million copies). Dr. Atkins has left the building. We have lost our fatty guru, so available to be a foil for any tofu munching, arugula crunching, low-fat health fanatics. Who'll champion the causal agent for the all-you-can-eat lard smorgasbord actually? Fear not, his legacy lives on, a person can still consume a chocolate cheesecake in front of your mates while mumbling something about doing The atkins diet.

How Basically Lose Weight During The Holiday

Most individuals are willing to stay for half-hearted results these people put within effort and thought. Sad but understandably. The following is a no-brainer plan for dieting. No calorie relying. If you had been following sticking to your diet based on calorie restriction you might miss a meal to count the correct calories nevertheless, you would not replace that missed meal with additional calories at a larger "break fast" as an example. So you might think you are doing the same thing but within you would be working together body to trigger slimming and planet other you'd be fighting against your body and it's natural hunger to produce weight reduction. In one you will experience a profound sense of well being, an shortage of hunger plus a curious involving symmetry with those possess lived before and is not how based on hunger. As other you would be hungry, amount of time. And miserable. And cross. While non-impact carbs don't affect blood glucose levels levels, they still contain calories (except fiber, along with that is not digestible). A person that eats an excellent of non-impact, carb-containing foods is still getting all of the calories of an equivalent amount of regular carb! This fact in no way highlighted in advertising for non-impact carb foods. Total caloric intake still matters on low-carb diets. In the event your body is to get too many calories, it won't need shed bodyfat.

The 1 staple and well-known supply of protein your market nutrition world is salmon. Chicken breast has great nutritional value. It contains high protein and little fat. 100g of chicken white meat contains twenty nine.6g of protein, 7.7g of fat and zero carbs. Chicken and beef are perfect foods of a keto diet. So the Atkins Dishes are all boasting? Not at all. The Atkins weight loss plan is an excellent way for losing weight. Under the Atkins diet, discover immediately lose ten to fifteen pounds of water weight for the reason that liver loses all its stored blood sugar. Then you will switch to ketotic fat burning, with protein providing some glucose inefficiently. When protein is burned for fuel the actual body, only 55% converts to energy, the rest converts to heat. Add to that the two hormones that slow down your urge to eat whenever high quantities of fat are present, and Keto Advance Diet you've got a recipe for quick weight loss. The trouble is that when you travel off Atkins you'll gain it back to you. He is quite clear about that, for those it is important for Atkins to guard his food intake as Keto Advance Diet diet facts an insurance plan for life, not in the near future weight loss. If you consider these 3 simple tasks and ate a regular breakfast and dinner, then you've got eliminated a good deal of calories without even counting. Easy substitution: water instead of soda, salad instead of burrito, apple instead of chips. But reduced carbohydrate diets are extreme measures and Keto Advance Reviews Advance Diet a lot of can shed pounds without reduced carbohydrate protein meals. Although some believe carbohydrates are fattening, to be frank they aren't. Most people can easily lose weight by increasing their activity level or eating a little less and others healthier dishes. There are much easier and better methods eliminate weight: eating small frequent meals, controlling portion sizes, cutting regarding saturated fats, avoiding sugar, drinking regarding water and eating lean protein at each meal. This tip seems enjoy contradicts very first one, around the works equally efficiently. Dropping your carbs right down to a ketogenic level will demand your system uses fat as its primary fuel source. We have to figure out what generating money online . is before we can address that will. Carbs are necessary in diet, but too a good number of the wrong kind of carb can earn us the correct way for. This does not imply that people should give up eating carbs. It simply means have got to assume responsibility and have a reasonable amount of carbs. Even the quality of this carbohydrate vital.

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This conventional equation should get you into a convincing fat burning zone. Moreover, that is the clarification the Slim Now Keto Capsules Reviews are as of now so consoling. Since, this equation can drive your body into the fat burning zone (ketosis). Your body can get into ketosis in separation. Regardless, solely after you truly limit your carb-admission to under 20 grams every day for an enormous segment of a month. Additionally, by a wide margin most would like to pass. Fortunately, this pill assists you with getting into ketosis without surrendering all your most revered carbs.

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low carb keto way of eating while traveling the world

World Wide Waftage blog, I can provide some general tips for following a low-carb or keto way of eating while traveling the world.Plan ahead: Research the local cuisine and identify low-carb or keto-friendly options available in your destination. Look for restaurants or markets that offer salads, grilled meats, seafood, and vegetable-based dishes.

 Choose protein and vegetable-based meals: Opt for meals that include lean proteins like chicken, fish, or beef, paired with non-starchy vegetables. Avoid dishes that are breaded, fried, or loaded with starchy ingredients.

 Stay hydrated: Drink plenty of water to stay hydrated, especially if you're in a warm climate or engaging in physical activities. Avoid sugary drinks and opt for water, unsweetened tea, or coffee instead.

Pack snacks: Bring along low-carb or keto-friendly snacks to keep you satisfied during long travel days or when healthy options may be limited. Nuts, seeds, jerky, and low-carb protein bars can be convenient options.

 Be mindful of sauces and dressings: Many sauces and dressings can contain hidden sugars or high-carb ingredients. Ask for dressings on the side or opt for simple options like olive oil and vinegar to control your carb intake.

 Explore local markets: Visit local markets or grocery stores to stock up on fresh produce, nuts, and other low-carb snacks. This can be a great way to try local ingredients and maintain your low-carb or keto eating habits.

 Communicate your dietary needs: When dining out, don't hesitate to communicate your dietary preferences or restrictions to the restaurant staff. They may be able to offer alternative options or accommodate your requests.

 Remember that while traveling, it's important to strike a balance between enjoying local cuisines and maintaining your dietary goals. Flexibility and adaptability are key, as you may not always find strictly low-carb or keto options in every destination.

 To follow a low-carb or keto way of eating while traveling the world, I would recommend referring to reputable sources dedicated to low-carb or keto diets. These sources often provide tips, recipes, and guidance on how to navigate dietary restrictions while traveling. Some popular low-carb or keto websites and blogs include Diet Doctor, Ruled.me, and KetoConnect.

 These resources can provide you with practical advice on maintaining a low carb keto way of eating while traveling the world , including tips on restaurant choices, grocery shopping, and meal planning. They often offer recipes and meal ideas that align with low-carb or keto principles.

 Remember that while traveling, it can be challenging to stick strictly to a specific diet, and it's important to be flexible and open to trying local cuisine. It's also a good idea to consult with a healthcare professional or registered dietitian before making any significant dietary changes or restrictions.

 Once again, I apologize for any confusion, and I hope these suggestions are helpful for maintaining a low-carb or keto way of eating while traveling the world.

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A keto diet comprises of eating nourishments that are high in fats though restricting your starch utilization. Though you'll have the option to expend some carbs, your day by day admission ought to be frightfully low as the motivation behind this eating regimen is to make the body travel into ketosis. At the point when you are in ketosis, your body consumes fat all the more proficiently in light of the fact that it won't have enough starches to rely upon for vitality.

There are 2 essential keto counts calories that people use for weight reduction. The first is the quality ketogenic diet, you'll separate your macronutrients in the resulting way: 20 % protein, 75 p.c fat and 5 % starches. With the high-protein ketogenic diet, you may follow this proportion: thirty five % protein, 60 % fat and five % sugars. Them two work to a great extent the equivalent with respect to dispensing your body to modify its essential wellspring of vitality to fat.

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These containers may assist you with realizing a condition of ketosis quicker contrasted with only after a keto diet without anyone else. Along these lines, you'll begin getting thinner quicker. By utilizing this enhancement, your digestion increments, permitting you to consume a great deal of calories for the duration of the day, in any event, when you are very still. The mix of these keto proficient propelled weight reduction pills and a keto diet could assist you with realizing your health objectives quicker than basically a keto diet alone 

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These keto diet pills contain a blend of BHB salts. These work to enhance a keto diet to assist your body with realizing ketosis quicker so you can begin consuming fat for vitality. Subsequently, weight reduction can start quicker. This enhancement doesn't contain any dairy, gluten, grains or soy, making it perfect for people who have sensitivities to these. The exclusive blend that makes up this enhancement contains the resulting:

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These exogenous ketones will be ketones that are sure to salts. Exploration shows that they are doing expand the ketone levels in your blood, essentially mirroring ketosis. You can utilize keto diet pills to help get your body to a condition of ketosis while not furthermore following a keto diet. In any case, when you join the two, you are presumably to accomplish ketosis quicker and it very well may be simpler to deal with it over the drawn out consequently that you can shed pounds. For certain people, utilizing keto items though following a keto diet will conjointly assist with diminishing the unsavory aspect impacts that happen as your body advances to ketosis.

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The headings for Vital Synergy Keto express that you should take two containers once consistently. It doesn't state when however taking them with breakfast or lunch will in general be simpler. This conjointly allows them to have a ton of time to figure. It is important to possess at any rate eight ounces of water with each portion. This assists with moving the cases through your stomach related tract and grants the gelatin to breakdown hence that your body will ingest the substance simpler. You'll decide on to require your portion previously or when you eat, depending on your inclination.

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It's essential to not turn out to be excessively dependent on keto pills. They ought to be utilized to enhance your keto diet and distinctive weight reduction endeavors, however not be your essential core interest. At the point when you start your new daily practice, there will be changes occurring in your body in light of the fact that the dietary changes and Vital Synergy Keto diet pills help you to acknowledge ketosis. This can cause some perspective impacts that are transitory until your body alters. Comprehending what these are can assist you with organizing. These impacts may grasp:

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• Shortcoming

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These impacts are generally a sign that your body is accomplishing ketosis that is the objective after you progress to the keto way of life. It is ordinarily known as the "keto influenza." While the impacts will be awkward, they will in general be fragile for some individuals and can disseminate as you keep on taking your keto enhance and keep up your dietary changes. All things considered, you'll anticipate that the impacts should leave once around two to half a month.

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When you accomplish your objectives, it's up to you whether you keep on taking Vital Synergy Keto Ketogenic Mix item and follow an exacting keto diet. In any case, it tends to be helpful to keep up your daily schedule since you have at present made it a lifestyle. In a perfect world, you need to keep on eating low starch dinners and take your advantageous keto stock along these lines that you'll keep in ketosis and keep up the weight that you have lost. Keeping up this normal will conjointly decrease the probability of you falling back to risky propensities and recovering shed pounds.

Tips To Show signs of improvement Results;

Keto product may encourage your to stay on target and assurance that you're acquiring the correct supplements. Simply ensure that the Vital Synergy Keto diet pills that you are taking are high in quality. You may furthermore ponder keto protein powder to help check your craving, help you in accomplishing ketosis and offer you with vitality. Keto protein shakes will likewise be a reasonable supper substitution during times when you're unreasonably occupied for a feast with the goal that you're getting enough calories from solid sources.

Different ways that to assist you with changing into and keep up the keto diet epitomize:

• Scaleback your utilization of starches as opposed to going without any weaning period. For instance, set an objective for 30 days and diminish your sugar admission through the span of a month with the goal that when you are at your starch objective, it is simpler to deal with.

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10 Reasons Why Eating Beef is Good for You and the Planet

Today we’re sharing a post by guest authors Robb Wolf, New York Times Best Selling Author and one of the early advocates of the paleo lifestyle, and Diana Rodgers, RD, Real Food Dietitian and Sustainability Advocate. Robb and Diana co-authored Sacred Cow, an eye-opening book about meat, health, and sustainability, out this month. 

The ancestral health community generally accepts the right type of meat as a health food. In fact, eating animals is the number one guiding principle of the Primal lifestyle. Still, some groups advise against meat consumption.

Two of the main arguments that you should give up meat are:

It’s healthier to eat vegan

You reduce your impact on the planet if you’re vegan

If your primary meat source comes predominantly from a drive-thru, then yes, these arguments probably hold true. But there’s a world of difference between mass-produced meat from large agricultural operations, and pasture-raised meat from small-scale farms. The animals’ diet and living conditions have a profound effect on what the meat does for your body and for (or against) the planet.

Here are the main reasons why eating meat the right way can benefit your health, as well as the planet’s carbon load.

Stay on track no matter where you are. Instantly download your Primal and Keto Guide to Dining Out.

Meat Is a Great Source of Protein

Protein is the most satiating macronutrient – it simply fills you up better than fat or carbs. It’s also the building block of our bodies and immune systems. Meat is a low calorie way to get the most bioavailable source of protein for humans. It contains all of the amino acids we need to grow and thrive. Unless you are eating a LOT of vegan protein powders, a “plant-based” diet sourced from industrial agriculture is a sure way to ensure you are always hungry and will consume a lot more energy to get the nutrients you need, including protein. Read more here.

Red Meat Is Nutrient Dense

Meat is not just high in protein. It is also a source of many nutrients that are simply not available in plants. Meat provides B12, highly absorbable heme iron, preformed vitamins, all the essential amino acids, zinc, EPA, DHA, vitamin D, and vitamin K2, none of which are found in plant foods. Plants provide important antioxidants, vitamin C, and fiber. We need this variety of nutrients to survive. Compared to rice and beans or other plant proteins, red meat contains more vitamins and minerals per gram of protein. In order to get 30g of protein, you could eat about 200 calories of beef or about 700 calories of beans and rice.

Meat Provides Critical Nutrients That Aren’t Available in Other Foods

Vitamin B12 is not found in plant foods and is essential for neural development. Other vitamins and minerals that are found in both meat and plants are usually in their most absorbable form when eating from animals. This includes iron, zinc, vitamin A, calcium and essential fatty acids. Even though chicken and beef are both quality sources of protein, beef simply blows chicken away in the nutrient department. It has significantly more B12, zinc, choline, iron, and potassium. Meat contains heme iron, the most absorbable type of iron. Iron-deficiency anemia is the most common mineral deficiency in the United States. In terms of micronutrients, chicken only has more B3 than beef. Recommendations that ask people to reduce beef intake and replace it with chicken or vegetables are essentially asking them to reduce the nutrient quality of their diets. Read more here.

Without Grazing Animals, Some Ecosystems Fall Out of Balance

Well-managed grazing systems mimic the way that herds of bison used to migrate through the plains, biting and trampling pasture while depositing manure, before moving to the next spot and allowing the previously grazed area to rest. If plants are not controlled, then a few varieties typically takeover and shade out other plants. To test this theory, stop mowing your front yard for six months and see what happens. Without regular harvesting – whether through grazing or mowing – ecosystems can become dormant. Grazing animals help stimulate the constant regeneration and growth of pastures and grasslands. This provides better living conditions for wildlife, encourages plant root growth, and improves soil health.

Well-managed ruminants can also help eliminate the need to use chemicals to maintain weeds and other undesirable plants. Controlled grazing encourages cattle to eat types of forage that they may not otherwise select while adding sheep and goats can specifically target weeds and invasive species of plants. The use of chemical inputs like pesticides, fungicides, and herbicides has also taken its toll. Pesticide usage has led to pollinator decline while fertilizer runoff has created a dead zone in the Gulf of Mexico the size of Connecticut, as a few examples.

Good Grazing Management Can Improve Soil Health and Sequester Carbon

In a well-managed grazing system, the rest period after grazing has another important function. The more leaf surface area that a plant has, the quicker it will be able to regrow after a grazing period. By ensuring that the cattle only take the top half of a pasture, producers can ensure that those plants will rebound during the rest period. As plants photosynthesize sunlight, they expand their root systems. Healthy root systems help those plants transmit nutrients into the soil to feed microbial life. The more abundant a root system is, the healthier the soil will be, and the more carbon will be sequestered.

Grazing Animals Can Thrive on Land That Cannot Be Cropped

Removing livestock doesn’t mean that we will free up more land for crop production. More than 60% of agricultural land globally is pasture and rangeland that is too rocky, steep, and/or arid to support cultivated agriculture. Yet this land supports cattle production and nutrient upcycling. Sheep and goats are also well-equipped to thrive in harsh conditions and on challenging types of terrain. By raising well-managed ruminants in these areas, we are able to improve the ecosystems, create better wildlife habitat, and build soil health while also generating a nutrient dense source of protein and other nutrients. Burger King, Cargill and World Wildlife Fund recently announced a new project to reseed 8,000 acres of marginal cropland throughout Montana and South Dakota to ecologically diverse grasslands with beef cattle as the primary grazers to maintain the new ecosystem.

Cattle Upcycle Agricultural Byproducts and Other Materials We Can’t Eat Into Nutritious Meat

Only 13% of global animal feed (including feed for chickens, pigs, and cattle) consists of grain crops, according to United Nations FAO research, and only 32% of overall global grain production in 2010 was used to feed livestock. A staggering 86% of global livestock feed consists of materials that we cannot digest as humans, like crop residues including stover and sugarcane tops. Pigs and chickens are also monogastrics (like humans) and cannot digest these products either. However, ruminant animals like cattle, sheep, and goats can safely consume these materials and turn them into nutrient-dense protein for humans. When looking at what only ruminants eat, the numbers are even lower for grain, at only 10% of the diet for cattle, globally. Grass and leaves makes up 57.4% of global ruminant feed ration. The rest is inedible by humans, like “crop residue” such as corn stalks.

Buying Direct From Local Farmers Boosts Farmer Income and Food Security

The Covid-19 pandemic has highlighted many of the weaknesses of our current heavily-consolidated and industrialized meat industry. Choosing meat from local farmers helps to create a new supply chain that pays farmers what they actually deserve for the hard, never-ending work of raising livestock. It can also reduce the number of miles that your food has traveled while in some cases offering high standards of welfare for the livestock. Supporting small farmers also supports the preservation of open space in or near your community while keeping money close to home. Investing your food dollars close to home helps build a more resilient local food system that can withstand crises like the current pandemic.

Grazing Animals Produce So Much More Than Meat

Many people view livestock production as providing one simple output: meat. But when you add up the many products that source ingredients from cattle alone including tallow for beauty products, cartilage for osteoarthritis medications, and gelatin for foods as a few examples, it paints a much different picture of a cow’s contribution to our society.

In most cases, synthetic leather is made from two plastic-based substances polyurethane (PU) and polyvinyl chloride (PVC). The process involves bonding a plastic coating to a fabric backing to create the look and feel of genuine leather. PVC has been identified by numerous organizations as one of the most environmentally damaging types of plastic. Many vegan leather makers also rely on plasticisers like phthalates to make the material flexible. Unfortunately, the wool industry has seen a similar turn of events. Competition from synthetic fibers has led to a reduction in the price for wool leaving many sheep producers in the lurch particularly in New Zealand and Australia.

Livestock Are a Critical Resource for Women and Children in Developing Nations

When people in a position of privilege talk about reducing global meat consumption, they overlook the negative impact that it would have on women and children in developing nations who rely on these animals for economic stability, food security, and vital nutrition. Two of the leading nutrient deficiencies worldwide are Iron and Vitamin B12. Animal products deliver these in the best form. Meat is a critical component of a child’s diet, particularly in developing nations where improved health and cognitive function is a key step to fostering a healthier, more successful nation.

According to ILRI, two-thirds of the world’s 600 million low-income livestock producers are rural women who are responsible for the day-to-day animal management, including processing, marketing, and selling animal products. The organization has found that when women control income, 90% is invested back into their household compared to only 30% to 40% when income is controlled by men. Enabling women to derive economic independence through livestock will directly improve the health, education, and food security of their households. Read more here.

To learn more about these topics and more, pick up the book Sacred Cow: The Case for Better Meat, by Diana Rodgers and Robb Wolf. They also have a companion film coming out this fall. Keep up to date at www.sacredcow.info.

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Exploring the Globe, Staying in Ketosis: Low Carb Keto Guide for World Travelers

Traveling the world is an exhilarating experience that opens our eyes to diverse cultures and breathtaking landscapes. For those following a low-carb ketogenic diet, maintaining their dietary choices while exploring new destinations can seem challenging. However, with a little planning and preparation, it is entirely possible to stay in ketosis and continue reaping the benefits of this lifestyle. In this blog, we will provide a comprehensive low carb keto way of eating while traveling the world, ensuring you can explore the globe while staying true to your dietary goals.

Do Your Research and Plan Ahead

Before embarking on your travels, research the local cuisine and dining options available at your destination. Look for restaurants that offer keto-friendly dishes or have customizable menu options. Familiarize yourself with traditional low-carb ingredients commonly used in the local cuisine. Additionally, consider packing keto-friendly snacks and staples that can sustain you during your journey, such as nuts, seeds, jerky, and low-carb protein bars. By planning ahead, you can identify suitable dining options and ensure you have access to keto-friendly foods while on the go.

Opt for Protein and Vegetable-Based Meals

When dining out, prioritize protein-rich dishes such as grilled meats, fish, eggs, and poultry. Pair them with non-starchy vegetables like broccoli, spinach, cauliflower, or asparagus. These choices are typically lower in carbohydrates and can help you maintain ketosis. Be cautious with sauces and dressings, as they can contain hidden sugars and high carb content. Request dressings and sauces on the side, allowing you to control the portion and choose those that align with your low-carb requirements.

Seek Local Low-Carb Delicacies

Every destination has its unique culinary offerings, and it's no different for low-carb travelers. Embrace the opportunity to discover local low-carb delicacies. For instance, explore seafood dishes in coastal regions or traditional meat-based meals in certain countries. Avocado, olives, cheese, and nuts are often prevalent in various cuisines and can be incorporated into your low-carb meals. Experimenting with local ingredients and flavors adds an exciting element to your travel experience while keeping you on track with your ketogenic lifestyle.

Stay Hydrated and Mindful of Alcohol Intake

Proper hydration is crucial for overall well-being and maintaining ketosis. Always carry a reusable water bottle and refill it regularly, especially in warmer climates or during active excursions. When it comes to alcohol consumption, be mindful of its potential impact on ketosis. Opt for low-carb choices like dry wines or spirits mixed with sugar-free mixers. Keep in mind that alcohol can lower inhibitions and make it easier to stray from your dietary choices. Practice moderation and make informed decisions to ensure you stay on track with your low-carb keto lifestyle.

Conclusion

Traveling the world while following a low-carb ketogenic diet is entirely achievable with the right approach. By conducting thorough research, planning ahead, choosing protein and vegetable-based meals, exploring local low-carb delicacies, and practicing mindful hydration and alcohol consumption, you can savor your travel experiences while staying in ketosis. Embrace the adventure, immerse yourself in new cultures, and let your low-carb keto journey continue to flourish as you explore the globe.

10 Reasons Why Eating Beef is Good for You and the Planet

Today we’re sharing a post by guest authors Robb Wolf, New York Times Best Selling Author and one of the early advocates of the paleo lifestyle, and Diana Rodgers, RD, Real Food Dietitian and Sustainability Advocate. Robb and Diana co-authored Sacred Cow, an eye-opening book about meat, health, and sustainability, out this month. 

The ancestral health community generally accepts the right type of meat as a health food. In fact, eating animals is the number one guiding principle of the Primal lifestyle. Still, some groups advise against meat consumption.

Two of the main arguments that you should give up meat are:

It’s healthier to eat vegan

You reduce your impact on the planet if you’re vegan

If your primary meat source comes predominantly from a drive-thru, then yes, these arguments probably hold true. But there’s a world of difference between mass-produced meat from large agricultural operations, and pasture-raised meat from small-scale farms. The animals’ diet and living conditions have a profound effect on what the meat does for your body and for (or against) the planet.

Here are the main reasons why eating meat the right way can benefit your health, as well as the planet’s carbon load.

Stay on track no matter where you are. Instantly download your Primal and Keto Guide to Dining Out.

Meat Is a Great Source of Protein

Protein is the most satiating macronutrient – it simply fills you up better than fat or carbs. It’s also the building block of our bodies and immune systems. Meat is a low calorie way to get the most bioavailable source of protein for humans. It contains all of the amino acids we need to grow and thrive. Unless you are eating a LOT of vegan protein powders, a “plant-based” diet sourced from industrial agriculture is a sure way to ensure you are always hungry and will consume a lot more energy to get the nutrients you need, including protein. Read more here.

Red Meat Is Nutrient Dense

Meat is not just high in protein. It is also a source of many nutrients that are simply not available in plants. Meat provides B12, highly absorbable heme iron, preformed vitamins, all the essential amino acids, zinc, EPA, DHA, vitamin D, and vitamin K2, none of which are found in plant foods. Plants provide important antioxidants, vitamin C, and fiber. We need this variety of nutrients to survive. Compared to rice and beans or other plant proteins, red meat contains more vitamins and minerals per gram of protein. In order to get 30g of protein, you could eat about 200 calories of beef or about 700 calories of beans and rice.

Meat Provides Critical Nutrients That Aren’t Available in Other Foods

Vitamin B12 is not found in plant foods and is essential for neural development. Other vitamins and minerals that are found in both meat and plants are usually in their most absorbable form when eating from animals. This includes iron, zinc, vitamin A, calcium and essential fatty acids. Even though chicken and beef are both quality sources of protein, beef simply blows chicken away in the nutrient department. It has significantly more B12, zinc, choline, iron, and potassium. Meat contains heme iron, the most absorbable type of iron. Iron-deficiency anemia is the most common mineral deficiency in the United States. In terms of micronutrients, chicken only has more B3 than beef. Recommendations that ask people to reduce beef intake and replace it with chicken or vegetables are essentially asking them to reduce the nutrient quality of their diets. Read more here.

Without Grazing Animals, Some Ecosystems Fall Out of Balance

Well-managed grazing systems mimic the way that herds of bison used to migrate through the plains, biting and trampling pasture while depositing manure, before moving to the next spot and allowing the previously grazed area to rest. If plants are not controlled, then a few varieties typically takeover and shade out other plants. To test this theory, stop mowing your front yard for six months and see what happens. Without regular harvesting – whether through grazing or mowing – ecosystems can become dormant. Grazing animals help stimulate the constant regeneration and growth of pastures and grasslands. This provides better living conditions for wildlife, encourages plant root growth, and improves soil health.

Well-managed ruminants can also help eliminate the need to use chemicals to maintain weeds and other undesirable plants. Controlled grazing encourages cattle to eat types of forage that they may not otherwise select while adding sheep and goats can specifically target weeds and invasive species of plants. The use of chemical inputs like pesticides, fungicides, and herbicides has also taken its toll. Pesticide usage has led to pollinator decline while fertilizer runoff has created a dead zone in the Gulf of Mexico the size of Connecticut, as a few examples.

Good Grazing Management Can Improve Soil Health and Sequester Carbon

In a well-managed grazing system, the rest period after grazing has another important function. The more leaf surface area that a plant has, the quicker it will be able to regrow after a grazing period. By ensuring that the cattle only take the top half of a pasture, producers can ensure that those plants will rebound during the rest period. As plants photosynthesize sunlight, they expand their root systems. Healthy root systems help those plants transmit nutrients into the soil to feed microbial life. The more abundant a root system is, the healthier the soil will be, and the more carbon will be sequestered.

Grazing Animals Can Thrive on Land That Cannot Be Cropped

Removing livestock doesn’t mean that we will free up more land for crop production. More than 60% of agricultural land globally is pasture and rangeland that is too rocky, steep, and/or arid to support cultivated agriculture. Yet this land supports cattle production and nutrient upcycling. Sheep and goats are also well-equipped to thrive in harsh conditions and on challenging types of terrain. By raising well-managed ruminants in these areas, we are able to improve the ecosystems, create better wildlife habitat, and build soil health while also generating a nutrient dense source of protein and other nutrients. Burger King, Cargill and World Wildlife Fund recently announced a new project to reseed 8,000 acres of marginal cropland throughout Montana and South Dakota to ecologically diverse grasslands with beef cattle as the primary grazers to maintain the new ecosystem.

Cattle Upcycle Agricultural Byproducts and Other Materials We Can’t Eat Into Nutritious Meat

Only 13% of global animal feed (including feed for chickens, pigs, and cattle) consists of grain crops, according to United Nations FAO research, and only 32% of overall global grain production in 2010 was used to feed livestock. A staggering 86% of global livestock feed consists of materials that we cannot digest as humans, like crop residues including stover and sugarcane tops. Pigs and chickens are also monogastrics (like humans) and cannot digest these products either. However, ruminant animals like cattle, sheep, and goats can safely consume these materials and turn them into nutrient-dense protein for humans. When looking at what only ruminants eat, the numbers are even lower for grain, at only 10% of the diet for cattle, globally. Grass and leaves makes up 57.4% of global ruminant feed ration. The rest is inedible by humans, like “crop residue” such as corn stalks.

Buying Direct From Local Farmers Boosts Farmer Income and Food Security

The Covid-19 pandemic has highlighted many of the weaknesses of our current heavily-consolidated and industrialized meat industry. Choosing meat from local farmers helps to create a new supply chain that pays farmers what they actually deserve for the hard, never-ending work of raising livestock. It can also reduce the number of miles that your food has traveled while in some cases offering high standards of welfare for the livestock. Supporting small farmers also supports the preservation of open space in or near your community while keeping money close to home. Investing your food dollars close to home helps build a more resilient local food system that can withstand crises like the current pandemic.

Grazing Animals Produce So Much More Than Meat

Many people view livestock production as providing one simple output: meat. But when you add up the many products that source ingredients from cattle alone including tallow for beauty products, cartilage for osteoarthritis medications, and gelatin for foods as a few examples, it paints a much different picture of a cow’s contribution to our society.

In most cases, synthetic leather is made from two plastic-based substances polyurethane (PU) and polyvinyl chloride (PVC). The process involves bonding a plastic coating to a fabric backing to create the look and feel of genuine leather. PVC has been identified by numerous organizations as one of the most environmentally damaging types of plastic. Many vegan leather makers also rely on plasticisers like phthalates to make the material flexible. Unfortunately, the wool industry has seen a similar turn of events. Competition from synthetic fibers has led to a reduction in the price for wool leaving many sheep producers in the lurch particularly in New Zealand and Australia.

Livestock Are a Critical Resource for Women and Children in Developing Nations

When people in a position of privilege talk about reducing global meat consumption, they overlook the negative impact that it would have on women and children in developing nations who rely on these animals for economic stability, food security, and vital nutrition. Two of the leading nutrient deficiencies worldwide are Iron and Vitamin B12. Animal products deliver these in the best form. Meat is a critical component of a child’s diet, particularly in developing nations where improved health and cognitive function is a key step to fostering a healthier, more successful nation.

According to ILRI, two-thirds of the world’s 600 million low-income livestock producers are rural women who are responsible for the day-to-day animal management, including processing, marketing, and selling animal products. The organization has found that when women control income, 90% is invested back into their household compared to only 30% to 40% when income is controlled by men. Enabling women to derive economic independence through livestock will directly improve the health, education, and food security of their households. Read more here.

To learn more about these topics and more, pick up the book Sacred Cow: The Case for Better Meat, by Diana Rodgers and Robb Wolf. They also have a companion film coming out this fall. Keep up to date at www.sacredcow.info.

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Benefits of Low Carb and Keto Way of Eating While Traveling the World

Real Doctor Reacts To The Game Changers (Full Movie Documentary Review) Netflix. In The Game Changers Arnold Schwarzenegger is interviewed shortly, but makes a large impression. The Game Changers is James Cameron's latest documentary movie and the focus is on plant-based diets. Here is an unbiased evaluation on The Game Changers review of its strengths and weaknesses. The Game Changers movie has a lot of flawed premises so make sure you understand the facts with this documentary movie review. Dr. Sten Ekberg, Holistic doctor, Olympic decathlete and former vegetarian, reviews The Game Changers documentary movie, in which Arnold Schwarzenegger appears shortly, and explores the arguments made in favor of an all plant based diet. The Game Changers is a documentary film about the benefits of plant-based eating for athletes.The documentary follows former UFC fighter James Wilks who, while recovering from an injury, travels the world and talks with elite athletes that follow plant-based diets. Athletes interviewed include Arnold Schwarzenegger, Patrik Baboumian, and Dotsie Bausch. The film has over a dozen executive producers, including James Cameron, Pamela Anderson, Rip Esselstyn, Jackie Chan and Brendan Brazier. Is a plant based diet superior? Are saturated fats dangerous? Do the important antioxidants come from plants? Dr Sten Ekberg will answer these and many more questions in this The Game Changers review. He is not opposed or in favor of a plant based or a meat based diet, but feels that it is time to debunk many of the misconceptions and stop the irrational fear and propaganda. People get emotionally attached to their ideologies and fail to evaluate recommendations based on facts, results, genetics, physiology, and individuality. Dr Ekberg's mission, as always, is to teach how health really works and in this review you will find out how he delivers a different perspective than any other you have seen. Some may think this is a another The Game Changers debunked videos, but it is much more in depth than most. 🔴 MASTER YOUR HEALTH BY SUBSCRIBING https://www.youtube.com/DrEkberg?sub_confirmation=1 🔴 SHARE THIS VIDEO WITH SOMEONE YOU CARE ABOUT: https://youtu.be/pJvCuXEjQeA ▶️ HOLISTIC VIDEOS ON WEIGHT LOSS, KETO, LOW CARB, NATURAL HEALTH AND WELLNESS YOU MIGHT LIKE: * Apple Cider Vinegar https://www.youtube.com/watch?v=7EIHwsL4tKQ&list=PLpTTF6wMDLR701kOzUUaIZg3a-VY_30e0 * Low Carb Foods https://www.youtube.com/watch?v=udj27XHJxjw&list=PLpTTF6wMDLR6CKKtPKQHSYFNZYyV3ffz9 * Reverse Insulin Resistance https://www.youtube.com/watch?v=xcQUghF2SKY&list=PLpTTF6wMDLR6yH6LNwrexQT6nssWxj7_Q * Ketogenic Diet & Weight Loss - https://youtu.be/ykPdkd5ALGc * High Blood Sugar - https://youtu.be/Ea4du9Cuwq0 * Feeling Cold? - https://youtu.be/IYKFP9MUiGk * Thyroid Problems - https://youtu.be/tbs9IHN0DK4 * High Blood Pressure - https://youtu.be/YRUhyQsZh9s 🔴 HELP WITH TRANSLATIONS: Translate this video: http://www.youtube.com/timedtext_video?ref=share&v=pJvCuXEjQeA 🌿 This is a Holistic Health Channel that focuses on all aspects of Natural Holistic Health and Wellness featuring Olympic decathlete and holistic doctor, Dr. Sten Ekberg with Wellness For Life. Learn to master holistic health, stay healthy naturally, live longer and have quality of life by learning how the body really works. Doctor Ekberg covers and explains health in an easy to understand way. There will be health tips like how to lose weight, what to eat, best nutrition, low carb diet, cold hands & feet, holistic health tips, pain relief, lower blood pressure, reverse diabetes naturally, reduce stress, how to exercise, thyroid issues, keto diet explained, brain health tips, stretches & more from a real doctor. THANK YOU FOR WATCHING, COMMENTING, SUBSCRIBING & LIKING. Let us know if you have any health questions in the comment section below the video. The goal of this channel is to educate you in easy to understand terms on what true holistic health is. All clips used for fair use commentary, criticism, and educational purposes. See Hosseinzadeh v. Klein, 276 F.Supp.3d 34 (S.D.N.Y. 2017); Equals Three, LLC v. Jukin Media, Inc., 139 F. Supp. 3d 1094 (C.D. Cal. 2015). Typical legal disclaimer (doctor occupational hazard): This is not medical advice, nor can I give you medical advice. Sorry! Everything here is for informational purposes only and not for the purpose of providing medical advice. You should contact your doctor to obtain advice with respect to any particular health issue or condition. Nothing here should be construed to form an doctor patient relationship. Also, some of the links in this post may be affiliate links, meaning, at no cost to you, I will earn a small commission if you click through and make a purchase. But if you click, it really helps me make more of these videos! #WellnessForLife #MasterHealth #DrEkberg #DrStenEkberg #HealthAndWellness #Doctor #HolisticDoctor #RealDoctor by Dr. Sten Ekberg

Improve your health with Ketogenic diet

The ketogenic diet is a diet like no other. It combines the power of calorie restriction with the unique benefits of nutritional ketosis to provide people with an effective way to lose weight and improve overall health.

As I look deeper into the keto diet, however, there is a huge discrepancy between what people think they need to do versus what the science says is best for most people. Some common myths like “carbs and insulin are the only reason why we get fat”, “you will lose weight as long as you are in ketosis”, and “calories don’t matter” are perpetuated on a daily basis by low carb diet enthusiasts, but these falsehoods only cause more confusion and frustration — especially if you are new to this way of eating.

This is why we decided to put together an article with the ten most important tips for ketogenic diet success. With each tip, we hope to clear up common misconceptions and give you practical strategies so you can finally get the results you want.

Keto Diet

1. Know What You Should Focus On

Do calories matter on keto? What exactly should you eat? Why does the keto diet work so well? Depending on who you ask, you may get a completely different answer. Even some research papers will propose one hypothesis while other data clearly suggests that it’s not true (like the carbohydrate-insulin hypothesis for obesity).

With all of the contradicting beliefs in the keto diet world, it is hard to know what is actually true — and without the truth how are you supposed to know what to do if things don’t go as you initially hoped? Do you focus on limiting carbs more? What about exercising? Should you intermittent fast?

After digging through the research, It becomes clear that people lose weight on keto because of one thing — the fact that keto dieters tend to eat much fewer calories than they did before without noticing. It doesn’t matter how much you restrict your carbs and how many grams of fat you eat. The key to burning off your own fat is being in a calorie deficit.

If you can find a diet that allows you to eat fewer calories than before without battling against cravings and hunger (like keto dieting does for most people), then you’ve found one of the most sustainable ways to lose weight.

The best way to create a diet like this is by following these two principles:

• Eating mostly protein-dense and fiber-rich foods because of how satiating they are. • Eliminating all calorically-dense processed foods from your diet because of how easy it is to binge on them.

The primary reason why the keto diet is so effective for weight loss is that it follows these two principles better than almost every other popular diet. As a result, people who are following the keto diet feel more satisfied than ever before on fewer calories and start burning off excess body fat.

To learn more about how to lose weight on keto, check out this article. To sum up this tip more succinctly: Eating fewer calories than your body needs to maintain its weight (not carb restriction) is the key to weight loss. If you are not getting results you want, it’s best to adjust your lifestyle and way of eating that allows you to be in a calorie deficit. One of the best ways to do this is by eating keto foods, which you will learn about in tip

Keto Breakfast Recipes

2. Only Consume Keto Foods and Ingredients

Keto foods are foods and ingredients that are very low in carbs. What “very low in carbs” means exactly will depend on your daily carb limit. For example, we recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g) so that you can reap the benefits of eating highly satiating foods and ketosis. (To figure out your net carb consumption, simply subtract total fiber intake from total carbs.) To have such a small amount of carbs, you must be vigilant about your food choices. You may find that many of your favorite foods will put you near your carbohydrate limit for the day with just one serving. Even healthier foods like fruits and vegetables are packed with sugar and carbs, but don’t get discouraged — there is plenty of delicious food you can eat on the ketogenic diet.

For example, you can have a Bacon Breakfast Bagel for breakfast, a Thai BBQ Pork Salad for lunch, and a Keto BBQ Chicken Pizza for dinner. All of them are delicious and relatively low in carbs.

Check out this list for some more ideas of what you should and should not eat on the ketogenic diet:

Do Eat

• Meats – fish, beef, lamb, poultry, eggs, etc. • Low carb vegetables – spinach, kale, broccoli, cauliflower, and other keto-friendly vegetables > • High fat dairy – hard cheeses, high fat cream, butter, etc. • Nuts and seeds – macadamias, walnuts, sunflower seeds, etc. • Avocado and berries – raspberries, blackberries, and other low glycemic impact berries • Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners > • Other fats – coconut oil, high-fat salad dressing, saturated fats, etc. What to eat and avoid in keto diet

Do Not Eat

• Tubers – potato, yams, etc. • Fruit – apples, bananas, oranges, etc. • Sugar – honey, agave, maple syrup, etc. • Grains – wheat, corn, rice, cereal, etc. To see more specific advice on what (and what not) to eat, click here. For more ideas on what you can eat, check out our recipe page and our low carb cheat sheet.

You can also make plenty of keto-friendly baked goods and fried foods with keto flour like almond flour, coconut flour, and the other keto-friendly baking ingredients that you will find in this article.

However, eating these foods and making these keto recipes will not guarantee you the results you want. Once again, the key to weight loss is eating fewer calories than your body needs to maintain its weight. Even if your diet consists of absolutely no carbs, you can still gain weight. This is why it is so helpful to be aware of how many calories and grams of carbs, fat, and protein you are consuming on a daily basis.

3. Track Your Macros

The current research data suggests that we tend to underestimate how many calories we eat. At times, the difference between estimated calorie intake and actual calorie intake is so profound that you may think you are eating much less than before but you are still gaining weight.

In fact, many of us will have plenty of low-calorie days where we do lose a bit of weight, but then our subconscious weight-regulating mechanisms will kick in to motivate us to eat more the following day. This will cause you to either gain more weight or hit a weight loss plateau that you just can’t seem to break.

The worst part is that we are typically never aware that this is happening, and we start to blame ourselves or the diet when the truth is that we just need to take an objective look at how much we are eating.

One of the best ways to track what you are eating is by using a calorie tracking app and a scale. By using both, you will be much more accurate in knowing what you are consuming and have all the info you need to start losing weight consistently again.

When it comes to tracking calories, I prefer to use MyFitnessPal (for general macro tracking) and Cronometer (for more specific macro and micronutrient tracking). If you’d like to get started with tracking your calories using these apps, check out our guide on the topic — It has everything you need to know so that you can set up MyFitnessPal and Cronometer for your specific macronutrient needs.

To find out what your calorie and macronutrient needs are, plug your info into our keto calculator. It will tell you exactly how many calories and grams of fat, protein, and carbs you need to eat on a daily basis to get the results you want.

Another way to increase the accuracy of your calorie tracking is by using a food scale. Most people measure the amount of food they eat by guesstimating – which typically causes you to eat more calories than you intend.

There are certain things I look for when buying a scale, and most importantly include:

• Having a conversion button. Most calorie tracking apps and websites use a mixture of units. Having a conversion button on your scale can make it much easier for you to measure your food. A gram to ounce and ounce to gram conversion button is the one that I most commonly use. • Automatic Shutoff. Make sure you research the scale you are buying. If the scales have an automatic shutoff, it can be troublesome to properly measure your food. Try to find scales that allow you to program the automatic shutoff or require you to manually turn it off. • Tare Function. Being able to place bowls, plates, and utensils on your scale makes it a lot easier to weight things out. Make sure that your scale has a tare option, which will allow you to place an item on the scale and revert back to 0. • Removable Plate. Cleaning scales can be a huge hassle when dealing with messy foods. Double check that the scale you are buying has a removable plate for easy cleaning. Keto Meal Plan

Once you start tracking you food consumption more precisely, you can almost guarantee that you will get the results you want.

However, there is one crucial caveat. We cannot ignore how much our food environment impacts what we eat and how much we eat. Even with a scale, an app, and a keto calculator, it is still possible to cheat — especially when you are traveling or have easily accessible “cheat” foods in your house.

Healthy Dieting Tips, the Right Way To Accelerate Your Metabolism

Snap Keto

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