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This is a daily reality for many, so a strategy for keto meal ordering at restaurants is helpful to allow your routine to coexist with the keto nutrition plan. Some are led to believe that cooking at home is the only option upon starting a healthier lifestyle, but that can’t be further from the truth. Yes, you can still go to restaurants and enjoy wonderful company with these tips for ordering keto-friendly restaurant meals. Keto Meal Ordering BasicsIt’s misconception that one must seek out a designated keto-friendly restaurant, however, the majority of dining establishments are privy to the keto and low-carb lifestyles, and allow modifications to their menus. You may be pleasantly surprised to find that you can make your meal align with ketogenic macros at most restaurants—all it takes is a little simple finagling of the food options. Follow these simple guidelines to make ordering your keto-friendly meal a snap:· Feel free to order your favorite protein—whether it’s meat, poultry, or fish—just make sure it’s not breaded. · Replace all pasta, potato, and rice side dishes with low-carbohydrate vegetables and/or a side salad. · If a pasta main course sounds delish, replace the noodles with squash or vegetables but still enjoy that chicken smothered in alfredo sauce—add some parmesan if you like. · Choose a packed salad with protein and fat (think chicken, cheese crumbles, olives, and avocados) and smaller amounts low-carbohydrate toppings such as tomato and onion—hold the croutons and use oil and vinegar, or any low-carb, high-fat dressing. · Inquire about the soup—select cream or broth based. You may have to ask if there are any high-carb wheat or flour thickeners.
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Let’s discuss the components, benefits, and past misconceptions of eggs. What’s in an Egg?Eggs are a nice mix of quality protein and omega-3 fatty acids. Some nutrition and medical circles advise to eat the egg white only but so much of the nutrition is found in the yolk. It is popular belief that the yolk doesn’t have any protein, however, it does contain between 2. 5 and 2. 7 grams (depending on size) which is around 45 percent of the entire egg’s protein composition. The yolk also boasts the superior omega-3 fatty acids, vitamins A, D, E, B12, and K, riboflavin, folate, and iron. Are eggs bad for youAlthough eggs have been deemed detrimental in the past for containing cholesterol, numerous recent studies have cited a consensus that cholesterol, primarily from egg yolks, poses very little risk for adverse effects on LDL (bad) cholesterol levels. The History of Limiting EggsDespite being a nutritious whole food, in 1968, the American Heart Association announced that all individuals should eat no more than three eggs per week due to their cholesterol content. Because eggs contain cholesterol, they have been labeled as an unhealthy food that will contribute to raised LDL (bad) cholesterol and therefore, result in putting one at higher risk for heart disease. In 2015, the restriction of egg intake was eliminated from U.
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Your liver switches to using fat for fuel instead of glucose. Your liver turns fatty acids into
ketones — molecules that supply energy for your brain and body when
you don’t eat any carbs. When this happens, you enter ketosis. Ketosis is often confused with ketoacidosis, but these are two completely different things, and it’s important to know the difference. Ketoacidosis is a dangerous metabolic state that can be fatal and usually occurs in unmanaged type 1 diabetes. With ketoacidosis, your bloodstream is overloaded with excessive amounts
of ketones, which turns your blood acidic. Ketoacidosis is completely unrelated to ketosis on a ketogenic diet, which is a healthy metabolic state. Countless studies show ketosis has therapeutic effects for epilepsy, and it’s being studied for treating other conditions like Alzheimer’s and cancer. The Brain Needs Carbs!It’s a misconception that your brain can’t function without dietary carbs and that carbs are the preferred fuel for the brain. Some people even claim the brain needs around 130 grams of carbs daily. It’s true that some brain cells
do need carbohydrates in the form of glucose, and other parts of the brain can use ketones.