dr. keith berkowitz
Instead of cow’s milk, have unsweetened almond or coconut milk. If you like the taste of almonds, almond milk will work best. Add sweetness to this recipe using erythritol, monk fruit, or stevia. Get the recipe. 12. Keto Homemade EggnogCan’t have traditional eggnog because you’re avoiding dairy? No problem. Be sure to choose full-fat coconut milk to achieve the richness and creaminess expected from this holiday favorite. Get the recipe. 13. Keto Pumpkin Fat BombsPerfect for the holiday season, these pumpkin fat bombs are made without dairy ingredients like cream cheese and butter. To boost their fat content, use coconut butter and coconut oil.
are mushrooms keto approved
You’ve probably heard about the 16:8 method, which is a popular form of IF where you fast for 16 hours and eat only within an 8-hour window. Other IF methods include One Meal a Day (OMAD) and alternate-day fasting. Incorporating fasting on keto can decrease your body fat percentage further, boost your gut microbiome, and improve your metabolic markers. The best form of IF is the one you can commit to. Think about your schedule and how long you can last without food without getting too hungry and sluggish. For instance, OMAD can be great if you’re not hungry all day and want to skip breakfast and work through lunch without distractions. Intermittent fasting and the keto lifestyle are also natural partners since being fat adapted on keto reduces hunger and cravings. Set Yourself up for Keto Diet SuccessDepending on your level of experience and progress, these tips could take your health to the next level. Keep in mind that it’s all about sustainability. Whatever approach on keto you choose—whether that’s switching up your macros, meal prepping, exercise, or fasting—it has to work with, and not against, your lifestyle. Without energy, it can seem impossible to perform your daily tasks and function normally, never mind optimally! While switching to a keto lifestyle powers up plenty of people, some may feel fatigued and need ways to boost energy, particularly when first starting out.
is keto gluten free
Recalculate your keto
macros each month. Keto is 60-80% fat, 15-30% protein, and 5-10% carohydrates. Individuals who are just starting keto should know the right amount of macros to consume daily based on their current weight, energy needs (calories), and activity level. To do this, you’ll want to use a keto calculator. But don’t stop there. As you progress on the keto diet, it’s good practice to recalculate your macros. You can do this every four weeks or when you’re no longer losing weight — in other words, when you’ve reached
a weight loss plateau. Keep in mind that no matter what your protein and fat numbers are, limit your carbs to only 50 grams per day. (50 grams of net carbs if you’re including plants in your keto diet or 50 grams of total carbs if you’re focusing on meat, poultry, seafood, and eggs only). 2. Plan your meals and keep