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Soaked nuts have more health benefits than raw nuts. You can try them before baking. Nutrients are better absorbed. While roasting helps reduce phytic acid, the inhibitor you want to remove, pre-soaking nuts is more effective.

Soaking nuts is simple: Put them in a bowl full of water and leave overnight at room temperature. Drain and spread on a baking sheet covered with parchment paper and place in the oven (55-65 ° C) or in a dehydrator for 12-24 hours, turning occasionally until completely dry. You can prepare all kinds of nuts and have them ready to eat. Store in an airtight container. Depending on which nuts you use, you need to soak them for 6-12 hours. Cashews are soft and will require only minimal time, while almonds will take 8-12 hours.

Based on the latest research, flax seems to provide a number of health benefits. Several studies have shown that it can reduce the risk of certain cancers, relieve menopausal symptoms, reduce inflammation, protect heart health and digestion, and possibly improve other conditions.

Based on the latest research, flax seems to provide a number of health benefits. Several studies have shown that it can reduce the risk of certain cancers, relieve menopausal symptoms, reduce inflammation, protect heart health and digestion, and possibly improve other conditions.

Groups that may need to avoid or minimize flaxseed include pregnant women and those on anticoagulant therapy. In addition, there may be some digestive disorders or rare medical conditions in which the consumption of flaxseed would be contraindicated. That is why it is important to talk to your doctor or healthcare professional if you are being treated for this condition before adding flax to your diet.

To eat or not flaxseed is a personal choice. The benefits may be minimal in some cases and significant in others. In any case, consuming flax in moderation is safe for most people.

You can take sweeteners even when you are on a keto diet. Ideally, use erythritol or stevia.

The best low carb sweeteners for the keto diet:

1. Erythritol

Erythritol occurs naturally in fruits, vegetables and fermented foods. It does not affect blood sugar and has zero calories.

90% of erythritol is absorbed before entering the colon and excreted in the urine.

According to medical research, the human body can safely tolerate daily doses of 1 gram per kilogram of body weight. However, in large quantities it can cause stomach discomfort.

Erythritol has 0 and 0.2 calories per gram. It does not affect blood sugar and is suitable for a low-carbohydrate diet. Since it is only about 70% as sweet as sugar, you may need to use a little more than sugar.

Erythritol is commonly used in low-carbohydrate cooking.

2. Stevia

Stevia is an herb known as “sugar leaf”. An extract of this herb called stevia glycosides is used as a sweetener and sugar substitute. Based on the USDA database, Stevia belongs to a group of non-food sweeteners. This means no calories, vitamins or other nutrients.

It is now widely used in the United States and was approved for use in the EU in 2011. The health effects of stevia have been in question for the past few decades. However, based on recent studies by the WHO (World Health Organization), stevia extract does not appear to have any harmful effects. Use sparingly, most products are 200-300 times sweeter than sugar! You can find stevia powder (natural green or refined / white), stevia drops or stevia glycerite (this is only twice as sweet as thick sugar).

If you can, take liquid stevia / drops, not powdered stevia products. Beware of sweeteners, especially stevia powder products, which may additionally contain artificial sweeteners, dextrose (sugar) or maltodextrin. Sweeteners with dextrose and maltodextrin are known to raise blood sugar. These may be the hidden carbohydrates you consume, which may be the reason you do not reach ketosis. Also, dextrose is usually produced from GMO corn, while maltodextrin is made from rice and may contain monosodium glutamate (MSG), which is not required by law to be labeled.

Some brands may leave a bitter aftertaste, which also depends on your perception. I suggest you try more brands until you find the one you like. Liquid stevia from SweetLeaf is one of the best sweeteners.

Not in the first few months. Although pure alcohol does not contain carbohydrates, drinking alcohol will slow down weight loss. Even if there is no sugar, your body cannot store alcohol as fat – it must metabolize it. This means that he will use alcohol instead of body fat.

How does alcohol affect weight loss?

Several low-carbohydrate ketogenic alcoholic beverages are allowed. You should avoid all high-sugar drinks, such as sweet wine, beer and most cocktails. So, which drinks are low in carbohydrates? Clear spirits such as vodka, whiskey, tequila, etc. have zero carbohydrates, while dry wine is still low in carbohydrates if you drink no more than a glass. If there are no medical restrictions (such as a condition of the liver or kidneys) and you drink in moderation, there is no reason to give up alcohol altogether.

Keep in mind that alcohol will slow down your progress in weight loss. Even if there is no sugar, your body cannot store alcohol as fat – it must metabolize it. This means that he will use alcohol instead of body fat. You should also not eat dinner and drink alcohol at the same time.

To quote Atkins about the effects of alcohol:

“The body burns alcohol for fuel when there is alcohol available. So when it burns alcohol, your body will not burn fat. This does not stop weight loss; it just delays it. Because alcohol is not stored as glycogen, you return immediately to lipolysis after alcohol depletion. But keep in mind that alcohol consumption can increase yeast-related symptoms in some people and prevent weight loss. “

Another point to note is that ketosis reduces your alcohol tolerance and you should be aware of this. As alcohol dehydrates your body, always drink a glass of water while drinking a glass of alcohol. This will make you drink less alcohol and stay hydrated.

How about caffeine?

In general, you can enjoy this drink in moderation when you are on a keto diet.

The effects of caffeine are controversial.

Some people claim that caffeine removes them from ketosis, increases cortisol levels and prevents keto-adaptation.

On the other hand, caffeine can help you start losing fat and control your appetite.

It is usually recommended to drink coffee just before a workout.

If you drink coffee, throw away sugar and milk.

Instead, use a little cream or nut milk and, if necessary, zero-carbohydrate sweeteners.

Yes, you can eat dairy products in moderation. Apart from milk, the myth is that raw dairy products are high in carbohydrates. Unless you have an intolerance to dairy products or are allergic to lactose or casein, foods such as cream, butter, yogurt and cheese can be included in your diet.

Although in some cases there are good reasons to avoid dairy products, most people should be able to include at least small amounts in their keto diets with good results.

In fact, studies show that high-fat, low-carb dairy products can promote weight loss, improve body composition and reduce inflammation and other risk factors for heart disease.

However, dairy products are one of those foods that seem to affect people differently. In addition, there are no studies on the effects of dairy products in people following ketogenic diets.

Like other legumes, peanuts are a controversial food among people who follow a keto diet.

They contain anti-nutrients that can reduce their nutritional value and can cause health problems. However, due to their low net carbohydrate content and potential health benefits, you may want to include it in your keto or low-carbohydrate lifestyle. Soaking and / or cooking peanuts, choosing organic peanuts or peanut butter, and limiting portion sizes and frequencies are key to increasing their benefits while reducing potential risks.

Yes, you can, in moderation.

Nuts are low in carbohydrates and suitable for a ketogenic diet. Even if you count total carbohydrates (not net carbohydrates), nuts are high in insoluble fiber, from which we can not extract any calories, and this has no zero effect on blood sugar. The reason some people do better without nuts and high-fat dairy products is that these foods are high in calories and easy to overeat, not because they are high in carbohydrates. Nuts and seeds can definitely be part of a well-balanced keto or low-carb diet.

They are generally high in healthy fats, low to moderate in protein and rich in several nutrients. In addition, most are low in carbohydrates and high in fiber, including soluble fiber. Studies show that consuming soluble fiber helps lower blood sugar, helps regulate weight, promotes gut health and provides other benefits.

Nuts and seeds are also portable, flexible, tasty and satisfying.

Eat nuts and seeds in moderation if your goal is to lose weight. In large quantities, nuts can certainly slow down weight loss and perhaps even lead to weight gain.

However, most types of nuts and seeds are great for keto diets when consumed in moderation. If you avoided them because you think they contain too many carbohydrates, consider adding them again. They can simply improve your health and make your keto lifestyle even more enjoyable.

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