#6-8 net carbs

[lowcarbloves]

KETO JALAPENO POPPER Casserole 😋 🥘⤵️

Prep Time 10 minutes

Cook Time 40 minutes

Servings 4

Calories 372 kcal

🙏 Follow for more recipes 🔃 Share this recipe with friends and family members 😋

Message me if you want to download my recipe cook e books 📚

Ingredients

3 to 4 boneless, skinless chicken breasts cubed

½ tbsp garlic powder

8 oz package cream cheese softened

½ cup cup heavy cream

5 to 6 jalapeno peppers seeded and diced

2 cups shredded sharp cheddar cheese

6 slices chopped bacon

Instructions

Preheat oven to 375 degrees. Prepare a 9 by 13 casserole dish with nonstick cooking spray.

Place chicken in the bottom of the casserole dish in a layer, leaving a little space between the chicken cubes.

Blend together the garlic powder, cream cheese, and heavy cream. Pour over the chicken and top with diced jalapenos.

Top with cheese

Bake for 40 to 45 minutes or until the chicken is done.

Top with bacon crumbles and serve.

Recipe Notes

Calories: 372

Net Carbs: 3 g

[rachellaurengray]

I tried the most popular keto bars and these were the best 🔥

After taste-testing my way through a smorgasbord of keto snack bars, I'm excited to share my top picks with you! Whether you're a seasoned keto pro or just dipping your toes into the low-carb lifestyle, these bars are sure to satisfy your cravings and keep you fueled for whatever the day throws your way.

1. Nick's Keto Protein Bars: When it comes to taste and nutrition, Nick's Keto Protein Bars take the crown. With mouthwatering options and a high protein-packed punch, these bars kept me energized and satisfied through even the busiest of days. Each bar contains 200 calories, 15g of protein, 5g of net carbs, and 14g of healthy fats.

2. Can-Do Bars: Can-Do Bars can do it all! With their premium ingredients and delicious taste, these bars are a must-have for any keto snack arsenal. Trust me, you won't be disappointed. Each bar contains 180 calories, 10g of protein, 3g of net carbs, and 14g of healthy fats.

3. PerfectKeto Bars: For the ultimate on-the-go snack, look no further than Perfect Keto Bars. Packed with high-quality ingredients like grass-fed collagen and MCT oil, these bars kept me feeling full and focused without any of the guilt. Each bar contains 230 calories, 12g of protein, 3g of net carbs, and 19g of healthy fats.

4. Bulletproof Collagen Protein Bars: Elevate your snack game with Bulletproof Collagen Protein Bars. Crafted with collagen protein and quality fats, these bars support your wellness goals while satisfying your taste buds with every bite. Each bar contains 210 calories, 12g of protein, 2g of net carbs, and 15g of healthy fats.

5. Kiss My Keto Bars: Indulge in the lip-smacking goodness of Kiss My Keto Bars. With their irresistible flavors and low-carb profile, these bars are the perfect solution for sweet cravings without the sugar spike. Each bar contains 190 calories, 10g of protein, 4g of net carbs, and 14g of healthy fats.

6. Dang Bars: Get ready to say "Dang, that's good!" with Dang Bars. Made with real, wholesome ingredients and bursting with flavor, these bars are your go-to for guilt-free snacking anytime, anywhere. Each bar contains 200 calories, 8g of protein, 4g of net carbs, and 16g of healthy fats.

7. Epic Bars: Unleash your inner carnivore with Epic Bars. Crafted with high-quality meat and savory spices, these bars are a protein-packed powerhouse that will satisfy even the heartiest appetite. Each bar contains 150 calories, 13g of protein, 1g of net carbs, and 9g of healthy fats.

8. FBOMB Keto Bars: Need a quick and convenient source of fat on the fly? FBOMB Keto Bars have got you covered. With their portable packaging and delicious flavors, these bars are a must-have for busy days on the keto journey. Each bar contains 230 calories, 9g of protein, 3g of net carbs, and 20g of healthy fats.

9. Primal Kitchen Collagen Bars: Nourish your body from the inside out with Primal Kitchen Collagen Bars. Made with grass-fed collagen and real-food ingredients, these bars support radiant skin, strong joints, and a healthy metabolism. Each bar contains 210 calories, 15g of protein, 5g of net carbs, and 12g of healthy fats.

10. IQBAR: Boost your brainpower with IQBAR. Formulated with brain-boosting nutrients like MCTs and lion's mane mushroom, these bars are your secret weapon for staying sharp and focused throughout the day. Each bar contains 170 calories, 12g of protein, 4g of net carbs, and 11g of healthy fats.

11. Atlas Bars: Fuel your adventures with Atlas Bars. Packed with clean, natural ingredients and bold flavors, these bars are the perfect companion for all your on-the-go escapades. Each bar contains 220 calories, 14g of protein, 3g of net carbs, and 15g of healthy fats.

Get ready to elevate your snacking game with these top-tier keto bars. Trust me, your taste buds will thank you!

[xokbile07]

Essential Keto Snacks Cookbook

I apologize, but as an AI text-based model, I don't have real-time access to specific books or their contents. However, I can provide you with some general information about keto snacks and suggestions for keto-friendly snack options. Keep in mind that I don't have access to the "Essential Keto Snacks Cookbook" specifically, so I can't provide you with its contents or recipes. The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it primarily burns fat for fuel. When it comes to snacks on a keto diet, it's important to choose options that are low in carbohydrates and high in healthy fats. Here are some ideas for keto-friendly snacks:

1. Nuts and seeds: Almonds, walnuts, macadamia nuts, and sunflower seeds are all great options. They are high in healthy fats and low in carbs.

2. Cheese: Many types of cheese are low in carbs and high in fat, making them suitable for a keto diet. Examples include cheddar, mozzarella, and cream cheese.

3. Avocado: Avocado is an excellent source of healthy fats and contains very few carbs. You can enjoy it on its own or make guacamole.

4. Hard-boiled eggs: Eggs are a nutritious and filling snack. Boil a batch of eggs in advance and keep them in the fridge for a quick snack.

5. Olives: Olives are low in carbs and high in healthy fats. They make a convenient and tasty keto snack.

6. Celery with nut butter: Celery sticks paired with almond butter or another nut butter can be a satisfying and crunchy snack.

7. Keto-friendly bars: Look for bars specifically designed for a ketogenic diet. These often contain a good balance of healthy fats, protein, and low net carbs.

8. Vegetables with dip: Snack on low-carb vegetables like cucumber, bell peppers, and cherry tomatoes with a keto-friendly dip like ranch dressing or a cream cheese-based dip.

9. Jerky: Choose jerky made from high-quality meats without added sugars or preservatives. Beef or turkey jerky can be a good option.

10. Homemade snacks: If you enjoy cooking, there are many keto-friendly snack recipes available online. You can make keto-friendly cookies, muffins, or energy balls using ingredients like almond flour, coconut flour, and sugar substitutes.

Remember to always check the nutritional information of any pre-packaged snacks and ensure they fit within your daily carbohydrate and calorie limits.

https://www.digistore24.com/redir/400534/Xokbileaffiliate

[recipeandeat]

Jerk chicken pasta is a flavorful and spicy dish that combines the bold and aromatic flavors of jerk seasoning with tender pieces of chicken and pasta. The dish is typically made by marinating seasoning chicken with a blend of aromatic spices and herbs, such as allspice, thyme, and Scotch bonnet peppers, and then grilling or bake the chicken till it is well cooked.

The cooked chicken is then tossed with pasta and a flavorful sauce, which may include ingredients such as diced tomatoes, onions, and bell peppers. Some variations of jerk chicken pasta also include vegetables, such as zucchini or bell peppers, and may be served with a side of rice or a salad. Overall, jerk chicken pasta is a delicious and satisfying meal that is perfect for those who love bold and spicy flavors.

If you compare this recipe with Jerk Chicken Pasta restaurant, I can definitely say that this pasta recipe will taste better than any restaurant dish if you follow the steps shown in the article properly.

So let's know without any delay how to make this delicious Creamy Jerk Chicken Pasta Recipe.

Jerk Chicken Pasta Ingredients:

• 1 pound boneless and skinless chicken breasts, cut them into bite-sized pieces.

• 1 tablespoon olive oil

• 1/2 teaspoon salt

• 1/2 teaspoon black pepper

• 1/2 teaspoon paprika

• 1/2 teaspoon cumin

• 1/2 teaspoon onion powder

• 1/2 teaspoon garlic powder

• 1/2 teaspoon dried thyme

• 1/2 teaspoon ground allspice

• 1/4 teaspoon cayenne pepper

• 1/4 teaspoon ground nutmeg

• 1/4 teaspoon ground cinnamon

• 8 ounces pasta

• Seeded and diced and 1 red bell pepper

• Seeded and diced and 1 green bell pepper

• 1 small onion, diced

• 1 cup chicken broth

• 1/2 cup heavy cream

• 2 tablespoons tomato paste

• 2 tablespoons jerk seasoning

• 2 tablespoons chopped fresh cilantro

Step By Step Instruction:

Step 1:

In a small bowl, mix together the salt, pepper, paprika, cumin, onion powder, garlic powder, thyme, allspice, cayenne pepper, nutmeg, and cinnamon. Sprinkle the spice mixture over the chicken pieces and toss to coat.

Step 2:

Add olive oil in a large pan and heat on medium flame. Now ddd the chicken and cook until it is browned on all sides and cooked through, about 5-7 minutes. After cooking properly take out the chicken from the pan and keep it aside.

Step 3:

Now add onion and capsicum to the same pan. Cook for 5 minutes till the vegetables are well cooked.

Step 4:

Add the chicken broth, heavy cream, tomato paste, and jerk seasoning to the skillet. Let the mixture cook well and then reduce the flame.

Step 5:

Now add cooked pasta to the pan and cook well. Put the chicken in the same pan and cook it well.

Step 6:

Garnish with chopped cilantro and serve hot. Enjoy!

Hope you liked this Easy Jerk Chicken Pasta Recipe, If you have, do not forget to comment, as well as if you want the recipe of any dish, then do tell that too, we will try to get it to you as soon as possible.

Nutrition Value In Jerk Chicken Pasta:

A typical serving of Mug Shot Jerk Chicken Pasta (1 pot) has the following nutritional values:

• 59 grams net carbs

• 1.3 grams fat

• 10 grams protein

• 297 calories

Frequently Asked Questions:

Q. How many calories are in jerk chicken pasta?

A typical serving of Mug Shot Jerk Chicken Pasta (1 pot) has the following nutritional values:

• 59 grams net carbs

• 1.3 grams fat

• 10 grams protein

• 297 calories

Q. What are the ingredients needed for Jerk Chicken Pasta?

Needed ingredients for Jerk Chicken Pasta:

• 1 pound boneless and skinless chicken breasts, cut them into bite-sized pieces.

• 1 tablespoon olive oil

• 1/2 teaspoon salt

• 1/2 teaspoon black pepper

• 1/2 teaspoon paprika

• 1/2 teaspoon cumin

• 1/2 teaspoon onion powder

• 1/2 teaspoon garlic powder

• 1/2 teaspoon dried thyme

• 1/2 teaspoon ground allspice

• 1/4 teaspoon cayenne pepper

• 1/4 teaspoon ground nutmeg

• 1/4 teaspoon ground cinnamon

• 8 ounces pasta

• Seeded and diced and 1 red bell pepper

• Seeded and diced and 1 green bell pepper

• 1 small onion, diced

• 1 cup chicken broth

• 1/2 cup heavy cream

• 2 tablespoons tomato paste

• 2 tablespoons jerk seasoning

• 2 tablespoons chopped fresh cilantro

Also Read: How to Cook Lion's Mane Mushroom Recipe: A Step by Step Guide

Thank you.

[itzabouthealth]

Healthy Cookies Ideas

1. Oatmeal Cookies

Instead of butter, these nutritious oatmeal cookies are made with fiber-rich oats, coconut sugar, coconut oil, and applesauce. They are simple to prepare, naturally dairy-free, gluten-free, and paleo-friendly.

2. Lemon Cookies

Lemon biscuits are incredibly tasty and airy. They rank among my all-time favourite things.

Made from cassava flour, these.

They are dairy-, grain-, and gluten-free in addition to being vegan.

You may eat them plain or create a small fruit pizza by adding icing and fruit on top.

No matter how you like them, these cookies will undoubtedly become new favorites.

3. Peanut Butter Oatmeal Banana Cookies

For those who enjoy peanuts or peanut butter, these are the ideal cookies! Bananas, peanut butter, and oats are just a few of the straightforward, healthy ingredients that Food Faith Fitness demonstrates how to make cookies with. To add a wonderful, mellow flavor and sweetness, use organic coconut sugar.

4. Flourless Strawberry Shortcake Cookies

These soft, tasty, and incredibly simple strawberry oatmeal cookies are made with healthy ingredients. Oats, almond flour, coconut sugar, eggs, vanilla, and strawberries will be used to make the base. After baking, add extra strawberries and a lovely cream cheese icing to the top. To ensure that the strawberry cookies stay fresh, store them in the refrigerator. These cookies are the ideal dessert or snack during strawberry season since they are delightfully sweet and refreshing. They take 20 minutes to prepare and have 8 cookies with 130 calories each.

5. Almond Flour Shortbread Cookies

These cookies give you something to rejoice over throughout the holiday with less than 2 g of net carbohydrates per serving. Again, using almond flour for refined flour reduces the amount of overall carbohydrates in the dish while increasing its protein and fibre content. While these cookies are a better alternative for blood sugar management, it’s important to remember that low-carb doesn’t always equate to low-calorie. All-purpose flour has 400 calories per cup, but almond flour has 640 calories per cup. As we all should, try to be mindful of your portion sizes when eating any holiday cookies.

6. Healthy Chocolate Chip Cookies

The traditional chocolate chip cookie has been given a delectable twist in these healthy gluten-free chocolate chip cookies.

They feature dairy-free chocolate chips, chickpea flour, coconut sugar, and coconut oil.

They are therefore free of both dairy and gluten.

7. Avocado Chocolate Cookies

How luxurious do these Smoothie Lover cookies appear to be? Despite this, they are quite healthy because they contain components like avocado. This recipe calls for dark cocoa powder, but if you believe the dark one would be too bitter for children, you can use a milder variety.

8. Healthy No-Bake Chocolate Cookies

These tasty, simple no-bake healthy cookies call for peanut or almond butter, dark chocolate, coarsely chopped almonds, oats, and coconut oil. These are one of my favourite chocolate treats and keep nicely in the refrigerator. It’s also quite flexible; you can add any nuts or seeds you prefer, as well as puffed rice or quinoa, or anything else your heart desires. The cookie recipe yields 16 cookies and takes 8 minutes to prepare. Each cookie has 116 calories.

9. Sugar-Free Chocolate Chip Cookies

Sometimes it’s impossible to resist a traditional chocolate chip cookie. However, the traditional alternative can have a significant impact on blood sugar levels given that one large cookie contains at least 29 grammes (g) of carbohydrates. You can eat them again without experiencing any unwanted side effects thanks to this sugar-free recipe. In this recipe, which uses the sugar alcohol erythritol in place of added sugar and lower-carb almond flour, there are just 4 grammes of net carbohydrates per serving. (Take note that erythritol may cause stomach pain if you eat too much of it; limit yourself to one cookie.)

10. Gluten-Free Coconut Flour Sugar Cookies

The coconut flour used to make these sugar cookies is grain- and gluten-free. They offer the ideal texture for crafting cut-out cookies and a delightful, buttery flavour!

[dietfoodsandreviews]

I want to talk about one of my common snacks/foods that I take for my lunch at work. Its partially for convenience and to talk a tad more on price points.

Its a tuna sandwich.

To further expand, I use the Brownberry Keto Bread I mention here

This bread in my area averages around 6 usd per 20 slice loaf so while I understand this is a turn off for most, I am typically the only person eating this bread (my partner eats standard which is completely fine for them), and I usually just make sandwiches with this.

I also use Starkist Tuna packets, not the cans. This lets me have some sort of variety because its just that on the bread, which some people might not go for but I personally like it and it works for me.

Like, today I had the honey barbecue packet, yesterday I had the dijon mustard, tomorrow I'll have jalapeño. I like the variety and they average around 1.50 to 1.60usd per pack but I don't have to mix anything and its easy to track the macros with these since theres no measuring.

For example, today I had the honey barbecue packet, the macros being 90Kcal, 1g Fat, 4g Net Carbs, 1g Fiber, and 14g of Protein.

Coupled with this, 2 slices of that bread total to 80Kcal, 3g Fat, 2g Net Carb, 18g Fiber, and 10g Protein

This means that the money per simple sandwich is about 2.20-2.30usd with a total macro count (averaging because some tuna packs have less calories and more protein, usually 70Kcal per 15g prot) of:

160 Kcal, 4g Fat, 5g Net Carb, 19g Fiber, and 25g Protein

Realistically its not a terrible price for that count to add to a lunch. You dont eat a ton of calories and you get a good amount of protein with a great amount of fiber while staying low carb.

It's something I would call more of an investment food in that, per serving its not that bad of a price, but you pay more up front. Over 2 weeks of shopping, just for these I'll pay 14 usd for the first week and 8 the next week or 44 dollars a month give or take for 20 sandwiches.

I will never be a person to promote food based on price per serving, I have always hated the people who say "its so cheap, this meal only costs 1.35 a serving" but you need to buy 20 dollars of groceries to make it.

You will pay more, the 6 dollar bread lasts me 2 weeks, regular bread would last longer but I get it specifically for the calories, low net carbs, and high fiber and thats why I promote it, because it works for me personally.

Additionally you could do other things too, I use tuna packets for convenience but you could have 1 slice of toast with an egg on top and some shredded low fat colby jack cheese on top (seasonings too duh), and when cooked with a 0 cal spray oil, that little bit totals 140 kcal, 8.5g Fat, 2g Net Carb, 9g Fiber, 13g Protein (give or take). The tuna has better macros but the point is you have variety.

The important thing is to find what works for you, this is what works for me so Im sharing it that if anyone sees this and wants to try you can

[trenttrendspotter]

4 Trends in the Sweets and Snacks Industry

...plus a market data update from SPINS

In an era where consumers are increasingly health-conscious and values-driven, SPINS data provides a clear lens into emerging trends and shifts in the sweets and snacks industry. SPINS, a leading provider of data-driven insights, combines POS data across conventional, eCommerce, and natural channels to translate product information into actionable attributes. This allows retailers and brands to align more closely with consumer demands and preferences.

In a recent interview, Mike Neeth, SVP of Product Marketing for SPINS, shared valuable insights into the latest trends in the sweets and snacks categories. One of the most notable shifts is the rise of functional and health-focused snacks. According to Neeth, consumers are no longer just seeking snacks for indulgence; they want nutritional benefits too.

SPINS data indicates a significant increase in sales for snacks that offer functional benefits, such as high protein content, energy-boosting properties, and superfoods. For example, energy gels and snacks have seen a 14% increase in dollar sales and an 8% increase in units. Similarly, vegetable and other chip alternatives have experienced an 11% rise in dollars and 6% in units. This trend reflects the growing demand for healthier snack alternatives that provide added benefits beyond basic nutrition.

Neeth highlighted several other subcategories showing strong growth. Dried vegetables have seen a 4% increase in dollars and 5% in units, while dried seaweed is up by 16% in dollars and 4% in units. Puff snacks and straws have grown by 8% in dollars and 4% in units, tortilla and corn chips have seen a 10% increase in dollars and 3% in units, and pretzels are up by 8% in dollars and 2% in units. These numbers underscore the shift in consumer preferences towards snacks that not only satisfy hunger but also offer functional benefits.

In addition to snacks, Neeth discussed the rapid transformation within the beverage industry. Functional drinks, which offer more than just hydration or enjoyment, are driving this change. Currently, 39% of beverage sales are dedicated to products that promote health benefits, a significant increase compared to the 27% market share for health-related products in all other categories. Health attributes such as mood support (up 32.6%), cleanse & detox (up 29.2%), and digestive health (up 28.3%) are becoming increasingly popular among consumers. Nonalcoholic drinks have also grown by 2.2% in market share over the last two years, while the ready-to-drink (RTD) cocktail subcategory is growing at 28% in sales and 23% in units year-over-year.

The candy category is also experiencing strong growth, outperforming other traditionally sweet segments with a 6% increase. According to Neeth, gum and mints and non-chocolate candy have outpaced chocolate, gaining three points of additional market share. This trend has persisted for the last three years, particularly as chocolate continues to be impacted by supply chain disruptions, though it remains a staple for seasonal candy options. New trends, such as freeze-dried products, are beginning to grow in popularity as well. Neeth noted that one of the top drivers of these changes is a shift in consumer mentality towards gummy and sour candy options, with a growing interest in products that offer functional, healthy, and sustainable attributes.

Key Trends in Sweets and Snacks

 1. Functional and Health-Focused Snacks:

Consumers are no longer just seeking snacks for indulgence; they want nutritional benefits, too. SPINS data indicates a significant rise in snacks that offer functional benefits, such as high protein content, energy-boosting properties, and superfoods.

Brand Spotlight:

Crisp Power: Known for its high-protein pretzel-style snacks, offering 26 grams of plant-based protein with only 6 grams of net carbs. Ideal for fitness enthusiasts and busy professionals alike.

Theo’s Plant-Based: Offers Sweet Potato Jerky made from high-quality, natural ingredients, perfect for those seeking nutritious, plant-based snack options.

Revival is a premium brand known for its rich and creamy nut butters, crafted with clean and healthy almonds as well as other high-quality ingredients. Their products are directly sourced and handpicked from third generation almond farmers in Modesto, CA, and no water is wasted during the process. 

2. Healthier Sweets:

While indulgence remains a core part of the sweets market, there's a notable shift towards healthier alternatives. Consumers are gravitating towards sweets that balance taste with health benefits, such as low sugar, organic ingredients, and added nutritional value.

Brand Spotlight:

Tamalitoz by Sugarox: Artisanal, nontraditional Mexican spicy sweet candy that wraps the sweets in a vibrant chili and salt swirl.

Sugar Bliss: These long-lasting sweet, made totally from scratch feature a shelf-stable cookie patent putting this long-time and beloved local Chicago bakery on the national map

3. Innovative Gummies:

Gummies are evolving beyond traditional candy. Today’s consumers are looking for gummies that offer both taste and health benefits, such as added vitamins and natural ingredients.

Brand Spotlight:

Issei Mochi Gummies: This brand blends the texture of traditional Japanese mochi with the convenience of gummy candy, offering a vegan and playful snacking experience.

TiDBiTS Gummies: Mother-founded and led, this brand offers vibrant, flavorful gummies made with natural ingredients, perfect for family-friendly snacking.

Rbel Bee Honey Gummies: Made with pure, natural honey, these gummies offer a sweet treat infused with the wholesome benefits of honey. 

4. Umami and Savory Snacks:

Savory snacks are gaining ground with consumers seeking bold and unique flavors. Umami-packed products are particularly popular, offering a rich and satisfying taste experience.

Brand Spotlight:

Evil Snacks: Specializes in crunchy mushroom chips made from organic oyster mushrooms, delivering a unique, umami-packed snacking option.

Jewels Under the Kilt: This Canadian company uses artisan nuts that are proudly roasted by the only independent commercial woman roaster and crafted with a patented maple coating for a crispy exterior and meaty interior so each nut is a flavor- and nutrient-packed delight

Spotlight on Innovation at the Sweets and Snacks Expo

The recent Sweets and Snacks Expo in Indianapolis showcased these trends in full force. The event brought together leading minds and brands in the confectionery and snack industry, highlighting innovations in health and wellness. From high-protein snacks to healthier sweet options, the expo was a testament to the industry's shift towards more mindful indulgence.

 As the sweets and snacks industry continues to evolve, SPINS remains at the forefront, providing invaluable insights that help brands stay ahead of consumer trends. Whether it's through their detailed performance reports or their new SPINS Ignite program, SPINS ensures that brands have the tools they need to succeed in this dynamic market.For more detailed insights and to leverage SPINS data for your brand, visit SPINS Ignite.

[pluuginstore]

Top 10 Health Benefits of Using Monkfruit Sweetener for Diabetes

Hey there, sweet lovers! Struggling with diabetes but still want to indulge in sweet treats? Say hello to your new kitchen BFF: monkfruit sweetener. This little gem is bursting with flavor, minus the guilt. It's the ultimate solution to satisfy your sweet tooth without sending your blood sugar on a rollercoaster ride. And the cherry on top? You can snag the original Lakanto Monkfruit Sweetener at a steal from the Pluugin store. Ready to dive into the delicious world of monkfruit? Let’s explore the top 10 health benefits of using monkfruit sweetener for diabetes.

1. Understanding Monkfruit Sweetener

First up, what’s the scoop on monkfruit sweetener? Hailing from the exotic monk fruit, this natural sweetener is about 250 times sweeter than sugar. But the best part? It’s calorie-free and has zero net carbs. Yep, you heard that right. It’s like a dream come true for diabetics searching for natural sweeteners.

2. Monkfruit Sweetener Glycemic Index

Diabetics know the glycemic index (GI) is the ultimate villain. High GI foods can wreak havoc on blood sugar levels. Enter monkfruit sweetener, our low-GI hero! This sweetener won't cause those dreaded blood sugar spikes, letting you have your cake and eat it too—without the sugar rush.

3. Monkfruit Sweetener vs Sugar for Diabetics

Sugar is the ultimate nemesis for diabetics. But how does monkfruit sweetener stack up against sugar? Unlike sugar, which sends your blood glucose on a wild ride, monkfruit sweetener keeps things smooth and steady. It’s a game-changer for managing diabetes without sacrificing sweetness.

4. Blood Sugar Benefits

Let’s get into the nitty-gritty of monkfruit sweetener blood sugar benefits. This magical sweetener helps maintain stable blood glucose levels, making it an excellent choice for diabetics. Say goodbye to those wild blood sugar swings and hello to consistent energy levels.

5. Insulin Resistance and Sensitivity

Did you know that monkfruit sweetener helps with insulin resistance? That’s right! By reducing sugar intake and opting for monkfruit, you can improve insulin sensitivity. Your body can use insulin more effectively—a big win for diabetes management.

6. Safety and Natural Properties

You might be wondering, is monkfruit sweetener safe for diabetics? Absolutely! It’s a natural sweetener with no harmful chemicals or additives. It’s like Mother Nature’s gift to your taste buds. Plus, it’s safe for all ages, making it a great option for the whole family.

7. Incorporating Monkfruit into a Diabetic Diet

How can you use monkfruit sweetener in your daily life? It’s super versatile! Whether you’re baking, cooking, or sweetening your morning coffee, monkfruit sweetener fits right in. It’s perfect for creating diabetic-friendly desserts and everyday meals. Your taste buds will thank you!

8. Additional Health Benefits

Beyond its diabetes-friendly properties, monkfruit sweetener offers a host of other health benefits. It supports weight management, promotes overall health, and even has antioxidant properties. It’s like a sweetener with superpowers!

9. Real-Life Examples and Testimonials

Don’t just take our word for it. Many diabetics have switched to monkfruit sweetener and never looked back. Real-life testimonials highlight how this sweetener has transformed their diet and diabetes management. You're changing your lifestyle, not just your sweetener.

10. Summary and Call to Action

Overall, monkfruit sweetener will change your life if you have diabetes. It helps manage blood sugar, supports weight loss, and fits seamlessly into a diabetic diet. And the best part? You can get the original Lakanto Monkfruit Sweetener at cheaper prices from the Pluugin store. Ready to make the switch? Your sweet, healthy future awaits!

Conclusion

There you have it, folks. The top 10 health benefits of using monkfruit sweetener for diabetes. Whether you’re managing blood sugar, improving insulin sensitivity, or just looking for a healthier alternative to sugar, monkfruit sweetener is your go-to option. Head over to the Pluugin store today and grab your supply of Lakanto Monkfruit Sweetener at unbeatable prices.

Ready to revolutionize your diet and health? Try Lakanto Monkfruit Sweetener from the Pluugin store today and experience the benefits of this incredible natural sweetener.

[eazy-group]

Keto Asian Shrimp & Brussels Sheet Pan Meal

New Post has been published on https://eazywellness.net/keto-asian-shrimp-brussels-sheet-pan-meal/

Keto Asian Shrimp & Brussels Sheet Pan Meal

Add a twist to your weeknight dinner routine with this effortless yet sensational sheet pan meal — a recipe that promises bold flavors and minimal cleanup. With succulent shrimp and tender Brussels sprouts, this dish is a symphony of Asian-inspired ingredients that comes together in a flash. Simply toss everything onto a sheet pan, pop it in the oven, and in no time, you’ll have a satisfying meal that’s perfect for busy evenings when time is of the essence.

If you’re not able to find sambal olek or chili garlic paste, you can opt to use Sriracha instead. Feel free to double up for a spicier dish if prefered! You can also customize this recipe to your own tastes. Swap out the brussels sprouts for broccoli or swap the shrimp out for salmon (you may need to adjust cook times). Or if you want a different flavor combination, check out some of our other sheet pan meals!

Yields 3 servings of Keto Asian Shrimp & Brussels Sheet Pan Meal

The Preparation

Shrimp & Brussels:

16 ounce shrimp, de-tailed and de-veined

12 ounce brussels sprouts, cut in half

4 tablespoon olive oil

salt and pepper, to taste

Asian Marinade:

1/4 cup soy sauce (or coconut aminos)

1 tablespoon rice vinegar

1 tablespoon allulose*

1 tablespoon sesame oil

1 tablespoon sambal olek (chili garlic paste)

* If you don’t have access to allulose, you can use your preferred sweetener in the same amount.

The Execution

1. Gather and prep all ingredients. Pre-heat oven to 400F. If shrimp were frozen, blot with a paper towel to dry.

2. In a bowl, combine the ingredients for the marinade. Mix together well.

3. Add shrimp to a ziploc bag or a bowl and pour in half of the marinade. Shake the bag (or mix well in the bowl) so that the shrimp are evenly coated. Set aside.

4. Prepare the brussels sprouts. Wash if needed, then trim the stem and slice in half length-wise. Discard excess leaves if preferred.

5. Toss the brussels sprouts in the olive oil, then season with salt and pepper to taste. Make sure everything is evenly coated.

6. Lay brussels sprouts in a single layer on a baking tray. Line with parchment paper if needed. Bake for 15-20 minutes or until brussels sprouts are starting to brown and slightly crisp on the outside.

7. Once the brussels sprouts are ready, drain any excess marinade from the shrimp and place on the baking sheet. Return to the oven to cook shrimp. The shrimp should be pink and slightly firm, about 6-8 minutes. Once done, lightly brush remaining marinade over the shrimp and brussels sprouts.

8. Serve immediately and enjoy! Garnish with slice of lemon and chopped cilantro if desired.

This makes a total of 3 servings of Keto Asian Shrimp & Brussels Sheet Pan Meal. Each serving comes out to be 436 calories, 26g fats, 8.5g net carbs, and 39g protein.

NUTRITION CALORIES FAT CARBS FIBER NET CARBS PROTEIN 16 ounce shrimp 539 7.7 6.9 0 6.9 103 12 ounce brussels sprouts 122 1.7 24 8.8 15.2 8.7 4 tablespoon olive oil 477 54 0 0 0 0 salt and pepper 1.4 0 0.4 0.2 0.2 0.1 1/4 cup soy sauce 34 0.4 3.1 0.5 2.6 5.2 1 tablespoon rice vinegar 2.7 0 0 0 0 0 1 tablespoon allulose 8 0 0 0 0 0 1 tablespoon sesame oil 120 14 0 0 0 0 1 tablespoon sambal olek (chili garlic paste) 3 0.1 0.6 0.1 0.5 0.1 Totals 1307.1 77.9 35 9.6 25.4 117.1 Per Serving (/3) 436 26.0 11.7 3.2 8.5 39.0

Keto Asian Shrimp & Brussels Sheet Pan Meal

This makes a total of 3 servings of Keto Asian Shrimp & Brussels Sheet Pan Meal. Each serving comes out to be 436 calories, 26g fats, 8.5g net carbs, and 39g protein.

The Preparation

Shrimp & Brussels:

16 ounce shrimp, de-tailed and de-veined

12 ounce brussels sprouts, cut in half

4 tablespoon olive oil

salt and pepper, to taste

Asian Marinade:

1/4 cup soy sauce (or coconut aminos)

1 tablespoon rice vinegar

1 tablespoon allulose*

1 tablespoon sesame oil

1 tablespoon sambal olek (chili garlic paste)

* If you don’t have access to allulose, you can use your preferred sweetener in the same amount.

The Execution

Gather and prep all ingredients. Pre-heat oven to 400F. If shrimp were frozen, blot with a paper towel to dry.

In a bowl, combine the ingredients for the marinade. Mix together well.

Add shrimp to a Ziploc bag or a bowl and pour in half of the marinade. Shake the bag (or mix well in the bowl) so that the shrimp are evenly coated. Set aside.

Prepare the brussels sprouts. Wash if needed, then trim the stem and slice in half length-wise. Discard excess leaves if preferred.

Toss the brussels sprouts in the olive oil, then season with salt and pepper to taste. Make sure everything is evenly coated.

Lay brussels sprouts in a single layer on a baking tray. Line with parchment paper if needed. Bake for 15-20 minutes or until brussels sprouts are starting to brown and slightly crisp on the outside.

Once the brussels sprouts are ready, drain any excess marinade from the shrimp and place on the baking sheet. Return to the oven to cook shrimp. The shrimp should be pink and slightly firm, about 6-8 minutes. Once done, lightly brush remaining marinade over the shrimp and brussels sprouts.

Serve immediately and enjoy! Garnish with slice of lemon and chopped cilantro if desired.

3.1

https://www.ruled.me/keto-asian-shrimp-brussels-sheet-pan-meal/

Copyright 2023 | Ruled.Me

Source link

[ketomealplans2]

7 Tips for Keto Meal

Introduction

The ketogenic diet has gained popularity for its potential to promote weight loss and improve overall health by reducing carbohydrate intake and increasing fat consumption. Effective meal planning plays a crucial role in achieving success on the keto diet. Let's explore seven valuable tips for crafting delicious and nutritious keto meals.

"Start your delicious keto journey today! Plan your meals for success. 🥑 #KetoMealPlan"

Tip 1: Plan Ahead

Planning keto meals in advance offers numerous benefits, including ensuring you have the necessary ingredients on hand, saving time during busy weekdays, and preventing impulsive food choices. Start by creating a weekly meal plan and shopping list, considering your nutritional needs and preferences. Batch cooking and meal prep can also simplify meal preparation and streamline your keto journey.

Tip 2: Focus on Quality Fats

Healthy fats are a cornerstone of the keto diet, providing a concentrated source of energy and supporting ketosis. Incorporate quality fats into your meals, such as avocados, nuts and seeds, olive oil, coconut oil, and grass-fed butter. These fats not only add flavor and richness to dishes but also help keep you feeling satiated and satisfied.

Tip 3: Prioritize Protein Intake

Protein is essential for muscle repair, growth, and overall health, making it a vital component of a balanced keto diet. Choose high-quality protein sources such as fatty fish, poultry, grass-fed beef, eggs, and tofu. Aim to include protein in each meal to support your nutritional needs and maintain muscle mass while following the keto diet.

Tip 4: Include Low-Carb Vegetables

While the keto diet restricts high-carb foods like grains and starchy vegetables, there's still plenty of room for nutrient-dense, low-carb vegetables. Incorporating vegetables into your keto meals adds fiber, vitamins, and minerals while keeping net carb intake in check. Opt for leafy greens, cruciferous vegetables, peppers, zucchini, and cauliflower to enhance the nutritional profile of your meals.

"Start your delicious keto journey today! Plan your meals for success. 🥑 #KetoMealPlan"

Tip 5: Experiment with Flavors and Spices

Spice up your keto meals by experimenting with a variety of herbs, spices, and condiments. From aromatic herbs like basil, cilantro, and rosemary to bold spices like cumin, turmeric, and paprika, there's no shortage of flavor-enhancing options to explore. Get creative with seasoning blends, marinades, and sauces to elevate the taste of your keto-friendly dishes without adding extra carbs.

Tip 6: Stay Hydrated

Proper hydration is essential for overall health and well-being, especially when following a ketogenic diet. Drinking an adequate amount of water helps maintain electrolyte balance, supports digestion, and promotes satiety. Aim to drink at least 8-10 glasses of water per day, and consider incorporating hydrating beverages like herbal tea, sparkling water, and electrolyte-rich drinks into your routine.

Tip 7: Listen to Your Body

Listen to your body's signals and adjust your keto meals accordingly. Pay attention to hunger cues, energy levels, and overall well-being to ensure you're meeting your nutritional needs. If you're feeling hungry or fatigued, consider increasing your fat intake or adding a snack between meals. Remember that everyone's keto journey is unique, so trust your instincts and tailor your meals to suit your individual preferences and goals.

"Start your delicious keto journey today! Plan your meals for success. 🥑 #KetoMealPlan"

Disclaimer

There is an affiliate link of the product in this article which may make some profit for me.

[garyjugert]

Uniclues:

1 Why the tourist in Pakistan stuck to English.

2 Assessor at a fishing competition.

3 Carbs and protein backward.

4 Obstinate judge's comment to disagreeing fashion-forward host.

5 Feeling around the campfire after a lion ate the leader.

6 Ookie stank on a glove.

7 Cheaters emcee.

8 Capitalism.

9 Disagreement over the wisdom of crowning a nine year old.

10 Stick Hawaiian tourist's memorabilia to the wall.

11 Endure Henry et. al. in 1485.

12 Theme of excursion to Mar-a-Lago.

***

1 URDU ALOUD? NO GO.

2 NET JUROR

3 LATS TWIN ENGINE

4 HE'S A KEEPER TYRA

5 SAFARI SUBDUED

6 MITT EERIE 'ROMA

7 I SEE SPATS STAR

8 BANKER ROT (~)

9 TUT UNEASE SNIT

10 ADHERE HER UKES

11 UNDERGO TUDORS

12 "I KID YOU NOT" TOUR (~)

[rachellaurengray]

Top 10 Best Protein Bars for Every Workout Routine

When it comes to fueling your workout, protein bars are a convenient and effective solution. Whether you're aiming to build muscle, recover after a workout, or just need a quick snack, choosing the right protein bar can make a significant difference.

Here’s a list of the top 10 protein bars from HULKMEAL, complete with nutritional details to enhance your fitness journey:

1. Quest Protein Bars

Calories: 190

Protein: 20 grams

Carbs: 4 grams (net carbs)

Sugar: 1 gram

Features: Low in sugar, high in protein, and available in flavors like Chocolate Chip Cookie Dough and Peanut Butter Supreme. Ideal for muscle recovery and sustained energy.

2. Built Protein Bars

Calories: 180

Protein: 20 grams

Carbs: 21 grams

Sugar: 6 grams

Features: Soft, chewy texture with options such as Birthday Cake and Cookies and Cream. Perfect for a tasty, high-protein snack post-workout.

3. Grenade Protein Bars

Calories: 220

Protein: 20 grams

Carbs: 22 grams

Sugar: 9 grams

Features: Known for indulgent options and a crunchy texture. Options include Carb Killa Chocolate Mint and Birthday Cake. Great for balancing taste and nutrition.

4. Warrior Crunch Protein Bar (60g)

Calories: 250

Protein: 22 grams

Carbs: 21 grams

Sugar: 7 grams

Features: High in protein with a crunchy texture and rich flavors. Ideal for supporting muscle growth and recovery.

5. Love Good Fats Protein Bar (35-39g)

Calories: 190

Protein: 12 grams

Carbs: 11 grams

Sugar: 1 gram

Features: Low in sugar and high in healthy fats. Variations include Peanut Butter and Chocolate Mint. Great for maintaining energy without the sugar crash.

6. Snickers Protein Bar

Calories: 200

Protein: 19 grams

Carbs: 22 grams

Sugar: 10 grams

Features: Combines classic Snickers with protein. Perfect for those who crave something sweet yet nutritious.

7. Nugo Slim Protein Bars

Calories: 180

Protein: 15 grams

Carbs: 2 grams (net carbs)

Sugar: 1 gram

Features: Low-carb option suitable for keto diets, with options like Chocolate Mint and Brownie. Ideal for those on a low-carb lifestyle.

8. Chocorite Protein Bars

Calories: 160

Protein: 15 grams

Carbs: 10 grams

Sugar: 1 gram

Features: Delicious chocolate delight, ideal for a low-sugar, high-protein snack. Great for a post-workout treat or a quick energy boost.

9. Ross Chocolate Bars (34g)

Calories: 140

Protein: 10 grams

Carbs: 15 grams

Sugar: 10 grams

Features: Satisfying chocolate treat with a moderate amount of protein. Perfect for a nutritious snack.

10. Lenny & Larry's Complete Protein Bar with Cookies, Chocolate, Almond, Sea Salt (45g)

Calories: 200

Protein: 16 grams

Carbs: 22 grams

Sugar: 11 grams

Features: Combines the taste of cookies and chocolate with balanced protein content. Great for both pre- and post-workout.

Choosing the Right Protein Bar

When selecting a protein bar, consider your fitness goals, dietary needs, and taste preferences. Whether you're looking for a recovery option or a convenient snack, these top 10 HULKMEAL protein bars offer a range of benefits to help you stay on track with your fitness routine.

Explore these options and find the perfect protein bar to support your workout goals and satisfy your taste buds!

[theproductgiggler]

Keto Lemon Bars

.

Ingredients:

Crust

3/4 cup coconut flour, 84g

1 cup + 2 tbsp almond flour, 134g

1/4 tsp salt (1/2 tsp if using unsalted butter)

1 tsp xanthan gum (optional, helps dough stick together)

1 cup butter, softened, 250g

1/2 cup powdered monkfruit/erythritol sweetener, 96g (or another sweetener to taste)

1/2 tsp almond extract (optional)

1/2 tsp vanilla extract

Filling

1 1/2 cups powdered monkfruit/erythritol sweetener, 300g

1/4 cup coconut flour, 28g

1/2 tsp xanthan gum

1/8 tsp salt

1 1/2 tbsp lemon zest, 7g (zest from 2 lemons)

1/2 cup lemon juice, 125ml or ~1 1/2 large lemons, juiced and strained to remove any seeds

4 large eggs, room temperature

2 large egg yolks, room temperature

3/4 cup heavy cream, 180ml

1/2 tsp vanilla extract

additional powdered monkfruit/erythritol sweetener

Directions:

1. Pre-heat oven to 350*F.

2. In a large bowl, whisk together all of your crust dry ingredients, including the sweetener.

3. In another bowl, beat the butter, almond extract and vanilla extract until light and fluffy.

4. Add the butter mixture to the dry ingredients and stir until a thick dough forms.

5. Use your hands to press the dough evenly into the bottom of a parchment-lined 9x13inch pan.

6. Bake the crust for 20-25min or until browned around the edges (it may still be slightly soft in the center but will set later).

7. While your crust is baking, whisk together your lemon juice, lemon zest, flour, sweetener and salt. Just before your crust finishes baking, also whisk in the heavy cream, vanilla extract, eggs and egg yolks. Whisk well to fully incorporate everything and remove any large bits of flour.

8. Pour the lemon mixture over the crust and place the pan bake in the oven.

9. Reduce the oven temperature to 325*F and continue to bake everything until the filling just barely jiggles and is pretty much set (it will set a little more as it cools). This should take anywhere from 30-40min depending on your oven.

10. Remove the lemon squares and let them cool on the counter until the pan is no longer hot to the touch, then transfer them to the fridge for at LEAST 2 hours before using the parchment to pull them out of the pan.

11. Use a sifter and some powdered sweetener to dust the tops of the squares then cut them into 24 pieces (if you are like my family and like smaller squares you can even slice those pieces into halves!) Serve chilled or room temperature and enjoy!

Nutrition for 1 bar (1/24th of recipe): 151 calories | 14g fat | 1.5g NET carbs | 2.7g protein | 1.2g fibre

.

[ketolifestyleus]

Beyond Carbs: A Tactical Guide to 15 Keto Food Swaps for Success

Maximize Your Ketogenic Lifestyle with Smart Substitutions

Embarking on a ketogenic diet involves more than just a commitment to high-fat, low-carb eating. The journey to ketosis requires a keen awareness of the foods that can either fuel your success or hinder your progress. In the world of keto, where the goal is to limit daily net carbohydrates to 20 to 50 grams, every food choice matters.

While the keto diet offers significant benefits for some, it’s essential to acknowledge that it might not be suitable for everyone, particularly those with certain health conditions. Before diving into the world of ketosis, it’s advisable to consult with a healthcare professional or a registered dietitian who can provide personalized guidance.

In this exploration of the keto landscape, we delve into 15 foods that are best avoided on the ketogenic diet and offer healthier alternatives to keep you on the path to success. From salads to snacks and beverages to main courses, understanding these swaps will empower you to make informed choices, ensuring a satisfying and sustainable keto journey.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

1. Skip Croutons and Sprinkle Hemp Hearts on Your Salad

Croutons, often used to add crunch to salads, are high in net carbs. Two tablespoons of croutons contain almost 3g of net carbs, limiting your carb allowance for other nutritious additions. Instead, opt for hemp hearts, which are nutrient-dense and low in carbs. Two tablespoons of hemp hearts have less than 1g of net carbs and provide a rich source of unsaturated fats.

2. Bypass Starchy Peas and Opt for Broccoli as Your Veggie Side

Peas, being a starchy vegetable, are higher in carbs compared to nonstarchy options like broccoli or zucchini. A cup of peas contains 12g of net carbs. Choose nonstarchy vegetables like broccoli (3.7g of net carbs per cup), zucchini (2.6g of net carbs per cup), or raw spinach (0.4g of net carbs per cup) to maximize fiber intake.

3. Low-Calorie Snacks May Still Be High-Carb — Choose Sunflower Seeds Instead

Many low-calorie snacks are high in carbs, defeating the purpose of a keto diet. Opt for keto-friendly snacks like sunflower seeds, toasted pumpkin seeds, and nuts, which are easy to find and provide a satisfying crunch without excessive carbs.

4. Potato Chips Aren’t Keto-Friendly, so Try This DIY Seaweed SnackPotato Chips Aren’t Keto-Friendly, so Try This DIY Seaweed Snack

Potato chips are a classic snack but are high in carbs, with 14g of net carbs per 1-ounce serving. Make a keto-friendly alternative by finely chopping nuts and seeds, adding white vinegar and salt, and rolling the mixture in pieces of nori seaweed. Bake until crispy for a savory and satisfying snack.

5. Bananas Are High Carb, but Berries Can Work on Keto

Bananas are rich in carbs, with one banana containing over 20g of net carbs. Choose lower-carb fruits like berries, with raspberries having only 1.7g of net carbs per ¼ cup. Keep fruit portions small to stay within your daily carb limit.

6. Honey-Baked Ham Is Glazed in Sugar, but Deli Meat Can Be Compliant

Glazed ham is a processed meat cooked with a sugar coating, containing 7.3g of net carbs per serving. Opt for traditional sliced deli ham with 0g of carbs per slice. Check the ingredients to ensure it’s free of added sugars.

7. Margarine Isn’t Keto-Friendly, so Opt for EVOO

Avoid margarine, especially those with trans fats. Instead, use extra-virgin olive oil (EVOO), rich in heart-healthy monounsaturated fatty acids. Research supports the cardiovascular benefits of olive oil, making it a healthier choice for keto cooking.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

8. Piña Coladas Are Sugar Bombs — Sip on a Vodka Soda Instead

Blended, frozen drinks like piña coladas are loaded with sugar, with one small serving containing 32g of net carbs. Opt for a vodka soda with zero carbs per drink when consuming alcohol on keto.

9. Beer Is Packed With Carbs, but Light Beer in Moderation May Be Okay

Most beers, including light ones, contain around 6g of carbs per 12 oz can. If you choose to indulge, be mindful of the carb content and consider light beer in moderation.

10. Sweet Potatoes Aren’t Okay on Keto, but Cauliflower Is

Sweet potatoes, while nutritious, are high in carbs, with about 20g of net carbs per medium-sized spud. Substitute with cauliflower, a versatile and low-carb alternative with only 3.2g of net carbs per cup.

11. Cow’s Milk Is a Major Source of Carbs; Reach for Almond Milk Instead

Whole milk has 11.3g of net carbs per cup, making it unsuitable for keto. Choose almond milk, with approximately 1g of net carbs per cup, or opt for unsweetened soy milk with 2g of net carbs and 7g of protein per cup.

12. Trail Mix Is a No-No; Raw or Salted Nuts Are a Go

Commercial trail mix often contains high-carb ingredients like raisins, pretzels, and chocolate candies. Stick to plain or roasted, salted nuts for a satisfying snack that’s low in net carbs. Almonds, for example, provide 2.6g of net carbs per ounce.

13. Carrots, Though Healthy, Are Starchier Than, Say, Bell Peppers

Carrots, while nutritious, contain 4.1g of net carbs per medium-sized carrot. Opt for nonstarchy sources of vitamin A, such as red bell peppers, which have fewer carbs (2.9g of net carbs per small pepper).

14. Soda Isn’t Allowed on Keto, but Unsweetened Sparkling Water Is a Great Choice

Regular soda is high in sugar, with one cola containing 36.8g of sugar per 12-oz can. Choose unsweetened sparkling water as a refreshing and carb-free alternative to regular and diet sodas, which may contain artificial sweeteners.

15. Butternut Squash Is Too Starchy, Yet Spaghetti Squash Is Keto-Friendly

Butternut squash is nutrient-packed but high in carbs, with over 15.3g of net carbs per cup. Opt for spaghetti squash in moderation, with 3.9g of net carbs per ½ cup. Use it as a low-carb alternative for traditional pasta dishes.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

In conclusion, navigating the keto diet requires careful consideration of food choices to stay within the recommended carb limits. By making informed swaps and choosing low-carb alternatives, you can enjoy a variety of flavorful and satisfying meals while working towards your keto goals. Remember to consult with a healthcare professional or registered dietitian before starting any restrictive diet to ensure it’s suitable for your individual health needs.

[ketohub]

Keto Diet 101: 10 Expert Tips to Kickstart Your Journey

Here are 10 things to know when starting the Keto diet: 1. Cut back on carbs - Reduce your carb intake to under 50 grams per day to enter ketosis. Focus on low-carb vegetables, nuts, seeds, meats, eggs, and healthy fats. 2. Increase fat intake - Increase your fat intake to replace calories from carbs. Focus on healthy unsaturated fats like olive oil, avocado, nuts, seeds, and fatty fish. 3. Stay hydrated - Drink plenty of water as ketosis can cause dehydration. Aim for at least 2-3 liters per day. 4. Manage electrolytes - Supplement with sodium, potassium and magnesium to prevent "keto flu" symptoms like headaches and fatigue. 5. Eat more protein - Protein is important for preserving muscle mass. Aim for 0.6-0.8 grams per pound of lean body mass. 6. Monitor ketones - Test urine or blood regularly to ensure you're in ketosis, especially at the start. Ketone levels should be 0.5-3.0 mmol/L. 7. Be prepared for changes - Expect temporary side effects like keto flu, cravings, fatigue, irritability and constipation as your body adapts. 8. Don't cheat - Cheating can knock you out of ketosis. Avoid carby treats and sugary foods. 9. Check labels - Read nutrition labels carefully to count net carbs (total carbs minus fiber). 10. Be patient - It can take a few weeks to adapt to burning fat instead of glucose. The results are worth it! 

 #KetoDiet #LowCarbLife #Ketosis #HealthyFats #KetoFlu #KetoTips #KetoJourney #KetoLifestyle #KetoResults #LowCarbEating