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On the other hand, you will know every ingredient that goes into these recipes and can ultimately trust that they won’t undo all of your hard work to live a healthier lifestyle. Cutting Back on ChipsThe unfortunate reality is that most chips aren’t going to fit into your new keto diet, but you have a few options. You can look for bags that are marked as keto-friendly with low carb counts, opt for small servings of pork rinds, or make your own chips and crackers at home. However, even if you’re used to eating lots of chips in your pre-keto diet, keto is known for helping people stay full and satiated and going keto often reduces or eliminates cravings for junk and snack food. So if you’re new to keto: give it some time. You may find you don’t even miss your favorite chips. Nobody wants achy swollen joints and painful arthritis. Around 59 million people in the United States have arthritis—a rise of over 4 million since 2013-2015, according to the Centers for Disease Control and Prevention (CDC). You’ve probably heard that a ketogenic diet can lower inflammation and improve arthritis. Gout is a type of inflammatory arthritis, so how does a ketogenic diet affect gout? What about meat and seafood consumption and purines? What about sugar? Let’s look at the evidence and details surrounding keto and gout. What Is Gout?Gout refers to painful and sudden swelling and inflammation of a joint, usually in the big toe, though it can also affect other joints like the heels, wrists, and fingers.
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While these may be packed with flavor, you’ll want to eat them in moderation as they are high in sodium. On the other hand, unsalted sunflower seeds promise great health benefits for everyone–keto diet or not. When consumed in moderation, sunflower seeds are anti-inflammatory and contain high levels of antioxidants that improve body functions. For example, they tend to be high in vitamin E which is linked to protection from free radicals. Vitamin E is also responsible for many other tasks such as bolstering the immune system and widening blood vessels. Sunflower seeds are also high in flavonoids and phenolic acids. These substances are great for the body and also help with inflammation and oxidative damage. High levels of flavonoids in the body can reduce your risk of cardiovascular disease, reverse diabetes, and decrease your risk of developing Alzheimer’s. How Much Should You Eat? As with all things, it is important to consume sunflower seeds in moderation. They are relatively low in net carbs, but consuming too many of them could kick you out of ketosis. You might want to limit yourself to just one to two servings of these seeds daily, even though they are low-calorie.
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Don’t buy into the fales statement that fat makes you fat. Eating healthy fats can actually help with weight loss and metabolism. Eat More OftenKeto meal preppingIf your
metabolism isn’t fully adapted to keto, you may need to eat more often to provide energy for your brain and body. While intermittent fasting can be beneficial alongside a ketogenic diet, it doesn’t work for everyone, particularly those who aren’t fat adapted. Start with three meals every day and consume snacks if you feel you need to. Try not to skip meals and try meal prepping to streamline your kitchen time. Increase
Your CarbsEspecially as your body adjusts to this way of eating, you might need more carbs
. Unless you’re following a very-low-carb therapeutic ketogenic diet to treat a health condition like epilepsy, you could try upping your carb intake closer to 50 grams of net carbs per day to see if your fatigue resolves. If you’re not sure if you’re in ketosis, you can always test your ketones. Testing your blood sugar is another way to gain additional insight into your metabolism and how your body is functioning with certain foods and carb counts. Add in more keto-friendly fruits and veggies like berries, cabbage, and cauliflower
to bulk up nutrition while remaining in ketosis.