Eating too many carbs and too much sugar can lead to weight gain and health issues. But choosing to live low carb can help you eat better, feel better, and live better.
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Everyone wants to lose weight, be fitter, healthy, and be comfortable with themselves…but, are you actively making healthy choices for a better lifestyle, better health, and for yourself?🤔
Say this with me today, I AM MAKING HEALTHY CHOICES STARTING TODAY! ✅
To help you with simple swaps in your low-carb diet, here are a few alternatives you can choose from 👇
💫high carb grain flour to Almond flour or coconut flour, the grain flour is made with rice / wheat which are high in carbohydrates that you don’t want in your low-carb diet, so the alternative is Almond or coconut flour which are rich in fats.
🥒Pasta to Zucchini pasta, Pasta has 371 calories per 100 gms of serving whereas Zucchini pasta has only 17 calories, it's a huge difference.
🍕Pizza crust/ cheese crust to Almond or coconut flour crust, in low-carb diet Almond and coconut have the highest fat percentage compared to the regular or cheese crust. So next time you want to have a pizza make sure it is low-carb and high fat like Almond and coconut crusts.
🥛Dairy milk with Almond or unsweetened milk, for the people who are trying to lose weight the most common mistake, is made at milk. Choose the better one. Almond milk has low calorie and high fat compared to the dairy milk we buy from stores & plant-based milk works wonders for weight loss.
🥗For those who want to follow the Keto diet or regularly keep check of their carb intake, Cauliflower rice is the best alternative for white rice. For 1 cup of white rice, we take 210 calories into our body while cauliflower rice has only 20 calories per cup.
Do you know any other healthy low-carb alternatives?😊Tell us below.
Bringing you healthy alcohol swaps in Low carb and Keto AKA “LETO” lifestyle 😍
If you love Alcohol it’s given that you might love a few of these famous drinks, what if I tell you that by tweaking a bit of your weekend glass, you can enjoy the benefits of a LETO lifestyle? 😇
👉🏻Are you aware of beer belly? Well, beer is an alcoholic drink made from grain, such as barley, wheat or rye, that has been fermented with yeast and added some sweeteners to balance the taste of it. Whereas, tequila contains no sugar. So, if you want to enjoy your drink without getting a fat belly, tequila can be a good option.
👉🏻When it comes to wine, moscato has 9.2 g carbs and 67 calories for every 100 ml of wine whereas Dry wine has 0 carbs and 81 calories for every 100 ml of wine. Which one do you think is the better option?
👉If you are a Rum and coke person you should consider a small portion of tonic water instead of regular coke, let me show you why. Coke contains high sugar and calories. Soda is something that you should definitely avoid when you are on a “LETO” lifestyle.
All the options mentioned here are from the same family of drinks but the nutritional value differs, so choose wisely and make a healthy choice👀
Do you want to know any other healthy low-carb food swaps? Let us know in the comments 💭
When it comes to health, it’s not about the extreme things you do once in a while. It’s about the habits you develop on regular basis 💜
Your journey to better health doesn’t have to be extreme ✖ , it just has to be consistent.
Consistency is key to a healthier lifestyle because training our body to require the same thing every day minimizes the tendency to binge, especially in eating.
When you are on a diet, with a goal to follow healthier lifestyle- CONSISTENCY is all you need and that's the rule of starting on a "Keto or low carb" lifestyle.
What is your healthy goal in 2022?🤔Tell us in the comment section.
Everything you need to know about a traditional diet and a ketogenic diet😇
A traditional diet is a typical cultural diet that has been passed down through generations, this includes a lot of wholesome foods, veggies, legumes, fruits, and oil. Ketogenic diet has low or effectively zero consumption of carbohydrates and protein whereas the fat consumption is high🌟
👉🏻In a traditional diet, the glucose levels in the blood rise due to excessive eating of carbohydrates and resulting calorie burn, and the excess calories are being stored in the form of fat. Whereas, in the Ketogenic diet, the glucose level in the blood is effectively low which results in the burning of fat instead of calories, eventually leading to weight loss.
👉🏻The pancreas produces insulin which plays a vital role in releasing energy whenever required, the energy is first stored in the form of fat in muscle, liver, and other tissues of the body. While lipase breaks down triglycerides which are responsible for fat digestion, in the ketogenic diet as the fat is the main energy source, the lipase is responsible for breaking down body fats that are stored in the liver.
These are termed Ketones which are the energy source for the body while on a Keto diet.
Low carb and Keto diet can lead to you to live a healthy lifestyle you have ever dreamt of. All you need to do is just follow it correctly and have consistency⚡️
Follow @livinglocarb for more tips.
Keto is meant to be a simple diet- you just need to keep your carbs low, fats higher and proteins moderate. Then why is it not helping you lose weight?
Well, let us share the top 5 reasons behind it:
👉🏻You are not tracking your macros: The keto diet is ultimately about changing the balance of what you eat: eat more fat, eat less carbs. But there is something very important to add- It generally consists of 70-80% calories from fat, 15-20% protein and 20-50 grams of carbohydrates. So it's a suggestion to use online keto macro calculators to obtain the balance you are aiming for.
👉🏻You are not eating the right amount of protein: The main idea behind keto is to more protein and less carb. The logic is to make you feel full for longer so that you can avoid unnecessary carbs. Having said that, too much protein is bad as well. Excess protein can be converted to glucose so make sure you are balancing your keto diet.
👉🏻You are not eating whole foods: A whole food is a way of cutting unhealthy items like refined grains or sugar. A vast array of nutrients act together on whole foods and that is why they are considered as major ingredient for keto diets.
👉🏻You are not drinking more water: Most of the negative results happen in keto due to lack of hydration. Listen to your body, If you are having dry mouth or feeling fatigue drink more water is the key.
👉🏻You are not getting enough sleep: In modern world, sleep is very much neglected. But if you want to achieve heaalthy lifestyle and weight loss, sleep is non-negotiable.
Last we would like to say, everyone faces different struggle while getting on keto diet. Let us know in the comment section if you have made any other keto mistakes.
We bet you are believing these too👇🏻
The wellness industry is filled up with a lot of myths and misconceptions about low carb and keto. This definitely leads to a confusion. Today, let's debunk 4 most common myths about low carb and keto diet:
⚡️Low carb and keto is only for quick weight loss: Let us be honest with you, the speed at which you lose weight does not depend on the diet entirely. low carb diet is not a miracle diet where you can lose weight super fast. It requires patience and an adherence to the rules of low carb and keto diet.
⚡️You will get ketoacidosis: When you go on a low carb and keto diet, you enter ketosis, a metabolic state where your body uses fat for fuel. During this process, the body breaks down fat and converts it into ketone bodies. This is not the same thing as diabetic ketoacidosis. When poeple hear about "keto", most of the time they relate it to ketoacisosis.
⚡️They only work because poeple eat fewer calories: Low carb diets tend to be high in protein and protein keeps you full for longer. People feel so full that they end up eating less food without counting calories or controlling portions which is a great advantage on weight loss journey.
⚡️low carb diets lower your performance level: Reducing carbs indeed leads to reduced performance at first. However, this is usually only temporary. It can take your body a while to adapt to burning fat instead of carbs. Low-carb diets are actually good for physical performance, especially endurance exercise once you adapt to it.
While keto and low carb diets promote weight loss and many health benefits, but there are some myths around too. Hope we have been able to clear some of them to you.
Found it helpful?
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Let us uncover the REAL SECRET behind "Artificial sweeteners". You might be surprised to know this fact behind artificial sweeteners👇🏻
The sweetener you are using might be "Sugar free" or "Low carb" but not necessarily SAFE.
For example: A few artificial sweeteners like aspartame, sucralose and saccharin. Research shows that they impact blood sugar and insulin causing type 2 Diabetes and metabolic disorders.
The regular consumption of artificial sweeteners can affect your insulin hormone adversely. Another fact behind "Artificial sweeteners" is they are neurotoxic. They attack the neurons in the brain and have the capacity to damage the brain’s cerebellum.💎
And the truth is- any people who cut artificial sugars out of their diets report the improvement of many health problems including migraines, depression, IBS, weight gain.
So, don't just believe it if the label says "Sugar free".
Share it with your friends and enlighten them today.📌
Crispy Roasted Okra.
This is a very tasty side dish to go with any protein of choice. Normally, okra is squishy but roasting it makes it crispy and delicious.
1 lb okra
1.5 TSP melted butter
Spice mix :
2 tsp coriander powder
1 tsp turmeric powder
2 tsp cumin powder
1 tsp garlic powder
1 tsp red chili powder ( I prefer spicy food, but you can use paprika too)
Preheat the oven to 450°F.
Mix all the ingredients of the spice mix
Add the melted butter ( I use kerrygold grass fed butter from Costco) to the spice mix
Add the buttery mix to the okra. Coat the okra well.
Roast in the preheated oven, turning after 10-12 mins, to crisp up both sides.
To serve - squeeze lemon and garnish with chopped cilantro.
6 hard boiled eggs
¼ tsp cumin seeds
1 tbsp curry powder
1 tsp paprika ( Kashmiri chili powder)
1 tsp ginger - garlic paste ( or grind both together and use )
¼ tsp turmeric powder
½ tsp red chilli powder
Sauce (ingredients should be at room temp)
1 tsp Greek yogurt + 1 tsp sour cream (well blended)
¼ cup heavy cream
Do visit our youtube channel to see the whole recipe and method.
Are you hungry on your keto diet, but your next meal is hours away? A keto snack may be the answer. Snacks can buy you some time, allowing you to delay meals to fit your busy schedule.
Snacking shouldn’t happen every day, though. Ideally, you shouldn’t feel the need to snack at all. A major benefit of keto is that it often prevents hunger for hours after meals.
These keto crackers are made with almond flour and cheese, and baked to crispy and crunchy perfection!
Try out this amazing recipe to satisfy your taste buds. For more such recipes comment below!
Sugar is the devil; sugar is terrible; sugar is evil. We all know this, yet it doesn't stop us from sprinkling it on our Corn flakes every morning or mixing it into our tea and coffee. It may be second nature to reach for a sweet boost when tired in the evening but this could lead to a disturbed night.
A 2016 study found that people who have diets high in sugar tend to sleep less deeply and display greater restlessness at night. High consumption of sugar may also cause insomnia.
According to Dr. Michael Breus – AKA “the sleep doctor” – a US clinical psychologist who specializes in sleep disorders, too much sugar leads to a tendency to eat later in the day because blood sugar levels are zigzagging out of control. That adversely affects sleep, and your disrupted sleep will, in turn, produce an even greater craving for sugar the next day. The vicious circle is complete.
Too much sugar can also lead to weight gain, causes tooth decay, inflammation, and an increase in the risk of diabetes.
However, the less you rely on sugar during the day, the more you are able to achieve healthy sleep patterns at night.
Try out eating more carbs, proteins, some balanced diets or add some vitamins and minerals in food like nuts, grains, fruits, vegetables, etc which will make you sleep properly and let your blood sugar level stable.
Comment down below if you want to know more.
Spicy shrimp and garlic aioli , red salsa and avocado, wrapped in a butter lettuce. Delish !
1.Add red chili powder, cumin powder, chili flakes , garlic seasoning salt, salt
3.Heat Olive oil and
cook shrimps for 3 mins , turning occasionally.
5.Assemble the wrap
a) Make a Garlic Aioli and avocado spread
b) Take 2 pieces butter lettuce
c) Add avocado spread, red salsa and cooked shrimp
The keto diets are a slightly good option if you are trying to lose weight safely and quickly. This diet allows you to eat delicious meals, healthy fat, and vegetables.
If you are deciding to go on a keto diet, it is easy to focus on what you can have as a meal as the keto diet involves staying on to the low car and high fat, consuming high carbs can make you fat.
Worry not! All joy is not lost. There are plenty of delicious and yummy snacks available to you which you can easily make at home and satisfy your taste buds.
With only some ingredients you can make these keto-friendly chips which are crispy and salty. Serve them with some buffalo chicken dip you will love it. These tortilla chips can help you in reducing your weight in the keto diet.
Comment below if you want to know some other keto-friendly recipes.
A keto diet is an eating plan that focuses on foods that provide a lot of healthy fats, adequate amounts of protein, and very few carbohydrates.
The keto diet is beneficial in many ways but in contrast to that, it can have a significant impact on your body.
One primary reason why people are curious about keto is, it helps in the reduction of weight loss and keeps people motivated. It helps in the improvement of acne issues, reduction in risk of cancer, improves heart health, protects brain function, etc.
Dissimilarity, if you are considering a ketogenic diet, you have likely heard about the dreaded Keto Flu. At the start, you may experience carbohydrate withdrawal that may cause insomnia, flu, fatigue, and headache. It can cause muscle cramps due to which the body does not hold much in reserve to fuel itself. You may also experience a rash on your body, nausea, fatigue, and constipation issues.
Comment below, if you wanna know more about keto diet.
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