eating more high-fiber veggies. Magnesium supplements can also help with constipation. A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health. It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight. And, online. Nuts and seeds are healthy, high-fat and low-carb foods. Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression Wholesome Yum Hi Donna, You don’t have to eat things you don’t like. Check the low carb food list for lots of other foods you can eat. Stephen Winfield Just trying to learn how to get back choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more. One ounce (28 grams) of unsweetened 35% of total calorie intake is probably the upper limit. 6. What

me. Thanks a lot. Maya

not able to give medical advice, so it’s best to

above. A supplement like MCT oil or ketones may also help. 7. My urine smells fruity. Why is this? Don't be alarmed. This is simply due to the excretion of by-products created during ketosis. 8. My breath smells. What can I do? This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum. 9. I Wholesome Yum Best of luck! Patricia Hi Maya, Awesome website! So much great information more. No spam, ever. One of the most common questions I get is, “what to eat on a keto diet?” or “what to eat on a low carb diet?” Fortunately, with the right resources, this is one of the easiest questions to answer. In fact, the keto diet (and low carb diet) is probably the most carb recipes! What are net carbs? Benefits of a Low Carb or Keto Diet What is ketosis? Easy Steps Wholesome Yum Hi Verna, Yes, unfortunately steel cut blood sugar levels stable, leading to lower calorie intakes for up to 24 hours (34Trusted Source, 35Trusted Source). It's important to eat the entire egg, as most of an egg's nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye

the knowledge here. Maya

Wholesome Yum Thank you so much, Sue! The nutrition info Source, 26Trusted Source). For more details on the weight loss effects of a ketogenic diet, read this article. Diabetes

Wholesome Yum Hi Marilyn, You can try

myself for my wedding that will soon be coming. Maya

Wholesome Yum Hi Janet, Please check your spam folder for an email from hello [AT] Otherwise, you can contact me here and I’d be happy to help. Stacey Amazing! I am so looking forward to this as it’s all the stuff I Hi, how much is the subscription ? Maya carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size (82). Coffee and tea are well on it. I am on the 30 day Fix Plan. Getting ready to start my 2nd week. So Far So Good. Good Wholesome Yum You can get the full Jane Gapinski Thanks for clarifying the Keto diet. Since I started back in March 2018 my doctor is impressed with my blood work. A1C dropped 3 points, please keep the recipes coming. Maya join our Facebook support group and that’s a great place to ask questions like this! Helen Strawson Hi Maya. I LOVE your site!! Interesting, informative with fab recipes tool in a hospital setting, she explained. “Someone who is on a ventilator, or can’t swallow because of a stroke

molecules called ketones build up in their bloodstream. Low carbohydrate levels cause

and simple please like only chicken, fish, broccoli, cauliflower, eggs, bacon, cheeses, nothing funny. Maya


to Avoid Foods to Eat A Sample Keto Meal Plan For 1 Week Healthy Keto Snacks Tips for Eating Out on a to lose, I need to lose 10 to 15 lbs. Could that be true? I think I need help please. Thanks, Barb Maya fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people (11Trusted Source). In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health (12Trusted Source, be sure that you are eating the right amounts, you need a low carb or keto macro calculator. Most calculators work for just one or the other, but Wholesome Yum has spam folder. If you still can’t find it, you can either reply to the confirmation email that you did receive or fill out the contact form from the navigation menu. You definitely don’t have to pay for the printable version. 🙂 Demetra Jiran Hi I just read everything and anxiously wanting to get started. Not sure how Wholesome Yum Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would That info is listed above! Janet Roe I love this diet plan, but did not lose any weight yet. Maya do everything right.” Every individual, he notes, is different and will react differently to such a program. “What’s great for one person can be horrible for another person,” he said. Read More: to cause or contribute to heart disease due to their high saturated fat contents. However, several large studies have shown that, for most people, saturated fat isn't Wholesome Yum I am so happy to hear that, Carole! Have a great day! Anderson Carvalho Good morning, I would like to know how long will take to repeat them as leftovers, since I have very little time after working a 12-hour shift, to do much cooking. Once I “catch up,” I would reinstate my subscription. to have a complete recipe for meals everyday and hoping by subscribing I will receive try my mail. I will keep u posted. It takes 2 to tango. The one who wants to diet must be cooperative with the plan and execution while the other person who is preparing the food must be patient to the dieting person. Its not Source). There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits (14Trusted Source, 19Trusted Source, 20Trusted Source). The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source, Wholesome Yum Hi Conny, This will vary depending on so many factors, like your weight, gender, activity level, whether you are doing low carb vs keto, what else you ate that day, etc. While I cannot offer 1:1 support here, you Choosing foods with a low calorie density can help you lose weight while eating more… Are you looking for ways to lose hip fat? Learn about exercises, workouts, and other steps you can take to tone your hips, build strength, and get rid… If you've ever tried to lose weight, you've likely heard of the somewhat controversial "calories in versus calories out" of Diabetes? Epilepsy, Children, and the Ketogenic Diet How to Talk a Family Member Into a Hearing Aid Eggs: 8 Healthy Facts Treatment of Obesity The Secret to Allergy-Free Gardening Tips and Tricks for Advance Meal Prep Wholesome Yum difficulty I have with keto is this: I eat a small to test your ketones, talk to your doctor or diabetes instructor. High levels of ketones are dangerous. SOURCES: Paoli, A. European Journal of Clinical Nutrition, June 2013. Dashti, H. Experimental & Clinical Cardiology, Fall 2004. Manninen, A. Journal of the International Society of Sports are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What's more, a higher potassium intake may help make the transition to a ketogenic diet easier (26, 27Trusted Source). In addition, avocados may help improve cholesterol and triglyceride levels. In one While these shellfish can still be included on a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range. Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (6, 7, 8, 9, 10): Salmon, sardines, mackerel and Wholesome Yum Hi Debbie, The post above has lots of tips for getting into ketosis, but the best place to get 1:1 support is in between meals, here are some healthy, keto-approved snacks: It is not very hard to make most restaurant meals keto-friendly when eating out. Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables. Egg-based meals are also a great option, such as an omelet or eggs and bacon. Another favorite is bun-less burgers. You could help protect against heart disease (21Trusted Source, 22). Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition (23Trusted Source). In addition, eating cheese regularly may help reduce the loss of people can get away with under 30g). For a low carb diet, aim for under 50g net carbs per day, though some variations limit to somewhere between 50-100g per day (mostly if you are more active). Get the carb limit down fill me up. I haven’t experienced the Keto flu and I’ve even put on weight! I have been doing this for about 3 weeks now. Any ideas where I am going wrong. Maya to hear that! Good luck, Carol! Carole Brill Thank you so much for the easy to understand tutorial!! I’m trying to get my husband and I mass and strength that occurs with aging. A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study (24Trusted Source). Avocados are incredibly healthy. 3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs. However,