Keto Tips

The Keto diet has a lot of health benefits, but it is not exactly easy on the wallet. Fresh meats are some of the most expensive items in the grocery store and when you follow Keto, you'll need to purchase a lot of them. However, there are simple steps that you can take to cut costs on this low-carb plan.

First of all, be creative in your meal planning. Remember that most recipe books are written to entice readers to try new combinations of foods. The recipes within those books contain the most expensive ingredients. You don't have to cook like a professional chef in order to be able to experience the benefits of the Keto. There are many simple recipes that you can make while doing Keto that cost much less than the ones shown in most recipe books. If you modify the meal plans along with the books, you can enjoy the Keto lifestyle on a budget.

One of the most important steps to take is to buy your meats in bulk. When you stock up on large packages of ground beef, chicken and fish you cut down on your protein costs. You can separate the large packages into small freezer bags and freeze them in meal-sized portions. Two to four chicken breasts in a bag are easy to defrost and makes a good-sized meal. You can also cook ground beef in many different varieties while  freezing  the cooked portions. Try doing a portion of the meat with taco spices, another portion with hamburger spices and the third portion with Italian spices. That way you'll be able to use lots of hamburger meat and still have variety in your diet.

Also, look at less tender cuts of meat to trim costs in your grocery money. While fillet mignon may be tasty, it doesn't fit into every budget. Less tender cuts of beef and pork make excellent crock-pot meals, and using a slow cooker will help tenderize them.

Look to alternative protein sources like eggs and tofu. Both of these items pack a powerful protein punch for a fraction of the cost of meats. Nuts are a great protein source as well, but they can become expensive very quickly. Some recipes call for expensive macadamia nuts and cashews. Walnuts, peanuts and almonds contain just as much protein for a fraction of the cost.

Mixed vegetable salads will make a large portion of your daily daily meals. While it may be tempting to buy bagged salad that is already chopped, you are going to be paying $2 to $3 per bag. You can buy three heads of different types of lettuce for the same cost and make the equivalent of six bags of prepackaged salad. Also, consider investing in a salad spinner. This handy device will make homemade salads crispy and satisfying.

Be creative with your menus and use produce and meats that are on sale. If youíve got a recipe that calls for chicken breasts and turkey happens to be on sale, go ahead and substitute the week. Make sure to carry an acceptable food list with you to the grocery store so you can tell whether a sale food is an okay substitution on the Keto plan.

When you go to the store, you can also cut costs by limiting your purchase of low-carb packaged foods. These items are really expensive, and sometimes full of harmful chemicals. They may also contain hidden carbs which can stall your weight loss efforts. The Keto diet can be effectively followed without using any of these products. Unless itís a special occasion, skip them all together.

Finally, its best to plan your meals and your shopping trips so you can buy your groceries in an effective manner. Going to the grocery store unprepared or, even worse, hungry can spell disaster for your budget. Plan each week's menu out ahead and time and then buy what you need to make those meals.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionists recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Keto And Carb Cravings

Carbs are everywhere you look and they might pop up in some surprising places. Most of us have a national love for carbs. Even if you don't eat a lot of delicious carb treats you may still experience intense carb cravings in the first few weeks of trying Keto. So many healthy carbohydrate foods have hidden sugars in them, so your body may start to experience withdrawal after deleting them over a period.

The problem with carbs, and sugar is that your blood sugar is tied into your energy levels and your overall health. When your blood sugar is too low, you will experience intense cravings. High blood sugar is a result of eating high-sugar meals. When you eat carbs with a lot of concentrated sugar, your blood sugar will raise to high levels. 

Your pancreas thinks there is something wrong and then it secretes insulin to lower the blood sugar. As this happens more, you can create pre-diabetic conditions in your body as your pancreas becomes worn out and eventually cannot secrete insulin.

Fortunately, getting started on a Keto plan can put a stop to this cycle. However, this doesn't mean that sugar cravings go away automatically. Carbs, and sugar products are everywhere and temptation is sometimes hard to fight.

The best way to approach these cravings is with planning. If you maintain a balance of protein, fat and fiber in your daily diet you will prevent blood sugar drops that lead to cravings. Also, do not go too long between meals without eating. Snacks are an important part of keeping your blood sugar stable. Have some handy snacks like cheese, nuts, seeds and boiled eggs on hand with you so you can quickly stabilize your blood sugar without turning to sweet treats.

Sugar cravings can also be a sign of a nutritional deficiency. When you are low on magnesium, you will crave chocolate and other sweets. Zinc and chromium can also stave off sugar cravings. If you aren't taking a good multivitamin supplement with these minerals, start immediately. If you are and you are still experiencing cravings, consider trying additional supplements of these nutrients.

Another tactic is to brush your teeth. Many Keto dieters have told me that brushing their teeth or using Listerine breath strips can help with cravings. Both methods will numb your mouth and prevent you from wanting to eat. Drinking two large glasses of water can also help eliminate cravings. If your stomach is full, then you'll be less likely to reach for a sugary treat.

Sometimes out of sight, out of mind is the best approach. If you find yourself overcome with carb, or sugar cravings while you are at home, get outside and take a walk. The distraction will have you forgetting your craving in no time. 

Calling a friend for support or going online and reading a great wellness blog article for support can also go a long way toward preventing you from succumbing to your cravings.

Having a low-carb, or low-sugar version of your favorite treat is another good idea. You are less likely to feel deprived if you can have a satisfying treat. There are a wide variety of low-carb, or low-sugar products available on the market that can beat your sweet tooth. 

Both types of cravings are a reality of following a Keto plan, but the previous tips will help you overcome them and stay committed to your weight loss efforts.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Is It Possible To Eat More Fat And Lose More Weight

The notion of healthy fats is becoming increasingly acknowledged. The idea that some fats may actually help you loose weight however, is a little further-fetched, and yet It appears this seeming paradox is indeed the case. As will be explored, both coconut oil and omega-3 oil can speed up metabolism and accelerate the burning of fats in the body.

Distinguishing between fats is imperative for optimum health and weight. Saturated animal fats are notoriously linked to obesity, heart disease and cancer. Hydrogenated fats as found in chocolates, baked products and margarines are even worse and contain trans fats, the most harmful fats of all. Refined cooking oils are also detrimental, with harsh processing methods altering oil molecules and creating toxins and free radicals.

Natural cold-pressed oils such as nut, seed, olive and fish oils, contain healthy essential fatty acids, monounsaturated fats, nutrients and phytochemicals that serve the body.

Coconut oil is also supremely healthy; a saturated fat structurally different from animal saturated fats containing medium-chain as opposed to long-chain fatty acids. These molecules are small enough to be absorbed directly into the liver and used as an immediate source of energy by the body. They place no strain on the digestive system and their availability for metabolism means they are not likely to be stored as fat (unlike high-calorie cholesterol-heavy long-chain animal fats).

Coconut oil has a plethora of noted health benefits. It houses lauric acid, an antimicrobial fatty acid that fights bacteria, viruses and fungi. Some more surprising benefits include an ability to lower cholesterol, reduce the risk of heart disease and actually stimulate weight loss. It has also been found to benefit conditions such as diabetes, chronic fatigue and fibromyalgia, digestive disorders and thyroid imbalances.

Replacing the fats you now eat with coconut oil may be the wisest decision you can make to lose excess body fat. Yes, there is a dietary fat that can actually help you take off unwanted pounds. Coconut oil can quite literally be called a low-fat fat.

Omega-3 oil is another virtuous fat that can actually speed up the burning of fats in the body and hence aid weight loss. Omega-3 oil serves numerous bodily processes and is particularly beneficial to the immune system and heart as well as arthritis, skin conditions, pre-menstrual tension, mental function, improving memory and reducing depressive symptoms.

One of the main reasons omega 3 oil increases fat metabolism is because of its effects on insulin, significantly reducing it's levels in the body. Insulin inhibits the enzyme lipase which breaks down fat for use as energy and activates an enzyme that converts carbohydrate into fat. Insulin promotes the use of fat for storage and reduces the use of fat for fuel, hence lower insulin levels mean a greater conversion of fat for energy rather than storage.

Omega-3 oil can be found in cold-water fish such as sardines, salmon, herring and mackerel as well as plant sources such as flax seeds (the richest plant source), walnuts, pumpkin seeds, mustard seeds, and green-leafed vegetables.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.