SUMMARY

A keto diet can bring certain health benefits, and you can follow a keto eating plan even if you’re vegan. To succeed at vegan keto, ditch the animal products and construct a low-carb, high-fat eating plan using vegan foods such as nuts, seeds, avocados and broccoli.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

The keto diet is known for being quite restrictive in nature.

In order to reap the benefits of keto, you need to cut sugars and keep net carbs to under 25 grams per day. It ain’t easy.

Plus, you’re not only cutting carbs, you’re also bulking up on fats. On keto, about 80 percent of your diet and calorie intake consists of high-fat items, such as steak, pork, eggs, seafood and cheese.

Since these high-fat foods are staples in the keto diet, it presents a challenge for vegans who want to give the keto lifestyle a go.

So how exactly do you do “vegan keto,” and is it worth trying? Let’s dive in.

What is vegan keto?

Vegan keto is a plant-based ketogenic diet. “It combines a vegan diet, which is plant-based and excludes all animal products, with the ketogenic diet, which is a diet focused on making fat the primary fuel,” says Randall Evans, MS, RDN, LD.

In other words, vegan keto helps you stay plant-based while taking advantage of the benefits of ketosis for weight loss.

Alright, so what can you actually eat on vegan keto, and what’s off limits?

The biggest challenge

The biggest challenge with vegan keto is that many plant-based proteins are also very high in carbs. For example, a half a cup of lentils has about 61g of net carbs.

To put that in perspective, in order to get your daily recommended protein intake (about 46-75g of for the average female and 56-91g per day for the average male), you would also be blowing your 25g net carb budget. This makes vegan keto a bit more challenging than standard keto or a standard vegan diet.

“Soy milk, beans and lentils aren’t an option, and those foods can play a big role in a regular vegan diet. People following a vegan keto diet will most likely need to use unsweetened pea protein powder,” says Seattle-based registered dietitian, Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics.

Yet as long as you eat enough good proteins allowed from the list below and combine when needed, you should be okay. Plus, adding supplements will help you get the nutrients you need.

What to eat on a vegan keto diet

On a vegan ketogenic diet, fat is the primary fuel.

As long as you’re hitting your macros — 70-80% fat, 20-25% protein and 5-10% carbs — you’ll be in good shape for ketosis.

Foods you can eat on vegan keto:

Here’s a list of foods that are vegan keto-friendly. We’ve included each food’s net carb count per 100 grams.

Nuts and seeds

• Hazelnuts (7g net carbs)
• Walnuts (7g net carbs)
• Pecans (4g net carbs)
• Macadamia nuts (5g net carbs)
• Brazil nuts (4g net carbs)
• Chia seeds (8g net carbs)
• Flax seeds (2g net carbs)
• Hemp seeds (5g net carbs)

Nut butters of these nuts and seeds are also recommended.

Healthy fats

• Avocados (2g net carbs)
• Coconut (8g net carbs)
• Olives (3g net carbs)
• Avocado oil (2g net carbs)
• Coconut oil (0g net carbs)
• Olive oil (0g net carbs)
• MCT oil (0g net carbs)
• Almond oil (0g net carbs)

Greens and non-starchy veggies

• Kale (3g net carbs)
• Lettuce (2g net carbs)
• Broccoli (4g net carbs)
• Cauliflower (3g net carbs)
• Bell peppers (3g net carbs)
• Asparagus (2g net carbs)
• Cabbage (3g net carbs)
• Celery (1g net carbs)
• Spinach (1g net carbs)
• Brussels sprouts (5g net carbs)
• Sauerkraut (3g net carbs)
• Summer squash (3g net carbs)
• Radish (2g net carbs).

Low-carb and low-sugar fruits

• Lemons (6g net carbs)
• Tomatoes (3g net carbs)
• Blackberries 5g net carbs)
• Raspberries (5g net carbs)
• Strawberries (6g net carbs)

Plant-based protein

• Tempeh (8g net carbs)
• Tofu (1g net carbs)
• Edamame (5g net carbs)

Plant-based milks

• Unsweetened almond milk (0g net carbs)
• Unsweetened coconut milk (0g net carbs)
• Hemp milk (8g net carbs)

Sugars and sweeteners

• Monk fruit sugar (0-25g net carbs)
• Erythritol (5g net carbs)
• Inulin-based (1g net carbs)
• Sucralose (0g net carbs)

(See our full guide to keto sweeteners)

Alcohol, coffee and other beverages

• Coffee (0g net carbs)
• Water with Lemon (0g net carbs)
• Tea (0g net carbs)
• Wine (2g net carbs)

Foods you can’t eat on vegan keto:

Here’s a list of foods we recommend avoiding on the vegan keto diet. Again, we’ve included each food’s net carb count per 100g.

Animal products

• Meat (0g net carbs)
• Fish (0g net carbs)
• Poultry (0g net carbs)
• Eggs (1g net carbs)
• Milk (11g net carbs)
• Cheese (1g net carbs)
• Gelatin (0g net carbs)
• Honey (82g net carbs)

Unhealthy fats

• Soybean oil (0g net carbs)
• Canola oil (0g net carbs)
• Peanut oil (0g net carbs)
• Sesame oil (0g net carbs)

Grains

• Oats (57g net carbs)
• Quinoa (57g net carbs)
• Brown rice (72g net carbs)
• White rice (77g net carbs)
• Buckwheat (62g net carbs)
• Barley (62g net carbs)
• Millet (64g net carbs)

Starchy vegetables

• Potatoes (15g net carbs)
• Corn (17g net carbs)
• Peas (8g net carbs)
• Sweet potatoes (17g net carbs)

Fruits

• Apples (12g net carbs)
• Bananas (20g net carbs)
• Watermelon (7g net carbs)
• Mango (13g net carbs)
• Oranges (9g net carbs)
• Grapes (16g net carbs)
• Pineapple (12g net carbs)
• Blueberries (12g net carbs)

Legumes

• Lentils (61g net carbs)
• Chickpeas (50g net carbs)
• Black beans (46g net carbs)
• Pinto beans (14g net carbs)
• Kidney beans (46g net carbs)

Sugar and sweeteners

• Cane sugar (100g net carbs)
• Ggave nectar (75g net carbs)
• Corn syrup (77g net carbs)
• Maple syrup (67g net carbs)

Alcohol and other beverages

• Energy drink (28g net carbs)
• Beer (13g net carbs)
• Hard cider (13g net carbs)

We recommend avoiding sweetened wines and other alcoholic beverages or cocktails as well.

Does it work for weight loss?

“I have not seen research on vegan keto, but it may exist. Keto research is now very popular, but much of the research we have on types of keto is new. It’s still evolving, as is the research on the mechanisms that make the diet effective for chronic health issues and weight loss,” says Evans.

“Vegan diets are strongly linked to a number of health benefits. They are used to prevent and treat diabetes and heart conditions including high blood pressure and cholesterol levels. They have been shown to reduce the incidence of some cancers, too,” says Hultin.

There is a lot that we don’t know. We have plenty of research on using vegan diets for weight loss and there is similar research showing keto to be effective for weight loss. It makes sense there could be some synergy in combining the two diets.

Are there drawbacks?

The biggest danger with this type of diet is that it’s very restrictive. “Anyone with an eating disorder or problems with their relationship to food should not attempt it,” says Hultin. Plus, it will be a challenge on a vegan keto diet to meet protein and fiber needs, so work with a registered dietitian to make sure you’re being safe.

“Over time, we have seen vegan patients become low in B12, other B vitamins, and other nutrients such as magnesium, zinc, calcium, vitamin D and iron. It’s best to check with your doctor when considering major diet changes so you can work together to keep track of nutrient levels,” says Evans.

As with any restrictive diet, it’s important to make sure you’re meeting all your nutritional needs. “As a dietitian, I use a lot of caution with a diet this restrictive. Anyone on a vegan diet needs to be supplementing with B12. A multi-vitamin, extra calcium, vitamin D or iron may also need to be considered,” says Hultin.

Who is vegan keto not for?

This diet isn’t for everyone. “Anyone underweight, with blood sugar or blood pressure control issues, with an eating disorder, pregnant or breastfeeding, at risk for malnutrition or who has increased needs due to a chronic disease or condition should probably not use it. I definitely would not support using this diet for a child or teen,” adds Hultin.

Lastly, “constipation is always a real challenge on keto so if this type of GI issue is a problem for you, use extra caution,” says Hultin.

Should you go on a vegan keto diet?

As long as you properly monitor macronutrient requirements and intake, take supplements if needed, plan balanced meals accordingly, and don’t fall into one of the categories mentioned by Hultin above, you should be able to thrive on a vegan keto diet.

You’d be burning ketones and fat, losing weight, and remaining fueled on a meatless lifestyle.

Here are some tips on how to do it well

Tip #1: Ease into it. It is best to transition to a new diet gradually.
“For vegan keto, we would prefer someone to be a long term or stable vegan patient who slowly transitions to vegan keto over time. Doing this allows your body and metabolism to adjust to diet changes,” says Evans.

Tip #2: Consider working with a dietitian. A dietician can help you meal plan efficiently. This professional can also track your macro intake to make sure you are in ketosis and getting enough nutrition each day.

Vegan keto meal plan ideas

Here are few vegan keto meal plans to get you started.

Breakfast: Tofu scramble with kale and avocado

Lunch: Zoodles with avocado pesto sauce, sauteed greens, and mushrooms

Dinner: Tempeh slices over salad on greens with peanut sauce

Dessert: Chia seed pudding (use stevia for a sweetener)

Snacks: Nuts/seeds (as much as you can while controlling carb content), protein shake (hemp milk with a low-carb protein powder, such as pea)

Recipe ideas

Avocado fries

Fries are not keto, but these are made keto by using avocado for good fats, and they are totally vegan too. Give them a kick with good spices like cayenne, garlic and chili powder. These spices add flavor and speed up your metabolism.

Fat: 48g, carbs: 9g, protein: 13g

Keto cauliflower grits

These vegan grits are made of cauliflower as a low-carb substitute for grains, and there’s mushroom for that savory and meaty flavor. It’s a good choice when you want something hearty and rich. Top with avocado for fats.

Fat: 38g, carbs: 11g, protein: 9g

Coconut almond protein bites

These energy bites are low in carbs and high in fats from the almonds and coconut, plus there is protein to keep you fuller longer. They’re a quick and easy snack to enjoy when you’re on the go.

Fat: 20g, carbs: 20g, protein: 6g

Next steps

Explore the vegan keto lifestyle by experimenting with the recipes and meal plan ideas discussed above.

If you want a simpler and more convenient approach to vegan keto eating, subscribe to Fresh N’ Lean. We offer a Low-Carb Vegan meal plan that delivers plant-based nutrition that’s low in carbohydrates. Our meals come with nutrition labels that allow you to easily track your macros. You can combine foods from our Low-Carb vegan meal plan with high-fat plant foods such avocados and nuts to craft your vegan keto diet.

The post Ultimate Guide for a Vegan Keto Diet appeared first on Fresh n' Lean.

SUMMARY

Your energy and productivity are impacted by what you eat and when you eat it. Energy-boosting foods such as eggs, avocado and smoked salmon can provide you with the fuel you need to power through the day.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

We’re all familiar with the dreaded afternoon slump—your energy fades, your brain slows down, and what seemed like an easy task hours ago now feels like climbing Mount Everest.

Try as you might, you can’t seem to get the motivation or stamina to get the work done.

When we’re feeling sluggish, we often reach for something that will keep us going. Though they can give us an initial boost, certain foods ultimately drop us into an energy crash. This cycle leads to more fatigue, poor concentration and irritability.

The good news is there’s a science to the slump. You can beat it if you know what to eat. Let’s take a closer look at how energy-boosting foods can help you maximize your productivity throughout the day.

Cheat sheet

If you need a quick cheat sheet, here it is!

• Best energy-boosting foods: Seeds, nuts, fatty fish, fruits, veggies and coffee when plain. Also, tea, water, whole grains, lean proteins, soy protein like tofu and edamame, beans and legumes.
• Foods that sap energy: Sugary foods, pastries and sweetened drinks like soda and fruit juice. Also, salty chips, processed and packaged foods, and items made with white bread and flour; this includes pizza dough and white pasta.
• What about coffee?: The best times to have coffee are late morning and mid-afternoon. That’s between 10 am to 12 pm and between 2 pm and 4 pm. If caffeine keeps you up at night, avoid having coffee any later than noon.
• What to eat and when: Your heaviest meal should be breakfast! You have the most time to burn it off, and it provides fuel you can use throughout the day. Lunch should also be bigger than dinner. Dinner should be your smallest meal. You don’t need that much energy at night. Also, you don’t want to ingest a meal that will leave you feeling too heavy before bedtime.

Keep these tips in mind, and you should have tons of energy all day long!

How food affects your energy

We’ve all been warned against processed foods like sweets, carbs, soda and white bread. Certain foods give us a quick hit of energy followed by a prolonged slump.

These types of foods do damage to our energy levels because they all score high on the glycemic index. This means they’re digested and absorbed quickly. This pushes glucose into our cells and causes our blood sugar levels to spike. In our bodies, we experience this as the common spiking and crashing cycle. This cycle gets triggered when we reach for ice cream, candy, rice, pasta or an energy drink.

Low-glycemic foods sit at the other end of the spectrum. These foods have a low score on the glycemic index. This means they’re digested and absorbed more slowly, giving the body a steady and sustained supply of energy. The list of low-glycemic foods includes leafy greens, low-sugar fruit, nuts, seeds, avocado, fish, meat, dairy and legumes.

Your energy levels are also impacted by other lifestyle choices. Factors such as how active your lifestyle is and how much sleep you’re getting play a role. However, the foods you eat and when you eat them have a huge impact on how energetic you feel during the day.

When you eat matters

If you want to keep your energy high, these are the best times of day to consume a meal:

1. Morning
2. Early afternoon
3. Late afternoon or early evening

If you consume energy-boosting foods in the morning, you’ll have the fuel you need to start the day off right. The early afternoon is around lunch time; at this point, you need a meal to help you make it through the second half of the workday. A late-afternoon snack can provide added energy for completing your workday or hitting a workout class before heading home.

The portions may differ at each of these meals. Your breakfast or lunch will be larger than your afternoon snack. However, each meal will consist of the same basic types of food.

So, how do you put it all together?

Here are some energy-boosting foods to add to your pantry. We’ve also included information on when to consume these meals to best support your mental state and energy levels.

Energy-boosting foods to eat for breakfast

Upon waking, up we recommend choosing high-protein foods, along with healthy fats and fiber. These nutrients have been proven to enhance productivity. Studies have found that high-protein foods raise the tyrosine levels. Tyrosine is an amino acid that aids in the production of norephedrine and dopamine. These two brain chemical messengers keep you energized and alert.

Proteins, fats and fiber also boost satiety, so you’ll stay fuller longer. This will prevent the lack of focus caused by sugar cravings. These cravings are often the result of eating high-glycemic breakfasts that include foods such as cereal and bagels.

Aim for around 20 grams of protein or more, and at least 6 grams of fiber for breakfast. Think in terms of hitting all the marks. Have one item that represents each of the macronutrients. That means one for great protein, one for some healthy fats, and one for good fiber and complex carbs. The best is when a single food includes all three macronutrients. Nuts are a good example of this.

Here’s what to eat

• Eggs: Eggs have choline, which fuels the brain and boosts cognitive thinking. Keep the yolk, as that is where choline is. And the egg whites have a ton of protein, which will fill you up and enhance your performance. Try making hard-boiled eggs or an omelet. You can also make portable egg muffin cups for an on-the-go breakfast.
• Avocado: Similar to eggs, avocados improve cognitive function and boosts satiety. One study found that subjects who ate one avocado a day for six months significantly improved problem-solving skills and memory. And it’s versatile. You can spread it on whole grain for avocado toast or use it with eggs or in a breakfast salad. You can add it to a morning smoothie, or mix it with smoked salmon. It’s rich in protein and supports healthy blood circulation to the heart and brain.
• Smoked salmon: The omega-3 fatty acids in salmon boost brain health and improve memory. They can also help you fight off neurological and metabolic diseases. Among animal products, salmon is one of the healthiest protein sources. Spread this fish on toast, or add it to eggs. You can even make a dip and take some crackers with you for on-the-go breakfast.
• Oatmeal with blueberries and nut butter: Here’s a great one! Oatmeal has complex carbs and fiber to give immediate and sustainable energy. Blueberries are beneficial for the brain and can help improve awareness and perception. Finally, nut butter is packed with magnesium, a nutrient that aids in energy production. Nut butter is also low on the glycemic index, so it’ll keep your blood sugars on an even keel.

If you need additional options, you can’t go wrong with greens (try a green smoothie), coffee (with an optional splash of milk or stevia) or Greek yogurt. Other great energy-boosting foods to eat at your breakfast meal include low-sugar fruits like melon and berries, turkey sausage patties or other lean meat sources.

What to avoid for breakfast

• Ditch the sugary pastry and the sweetened coffee drink. Skip cereal, since it’s low in fiber and protein. Avoid processed fruit juices, since they’re loaded with sugar. These foods will only give you that crash later and drain you of energy.

Energy-boosting foods to eat for lunch

Lunch should be your second biggest meal after breakfast. For lunch time, we’ll shift away from oats and eggs and move towards leafy greens and lean proteins. These types of food are packed with iron. Iron helps transport oxygen through the blood, thus helping to boost energy and fight fatigue.

Here’s what to eat

• Leafy green salad: You cannot go wrong with greens, which have iron, fiber, and B vitamins. B vitamins are essential in converting food into energy, and one of the most common symptoms of iron deficiency is fatigue. If you want to maximize your energy, pick up leafy greens such as spinach, romaine lettuce or arugula. For protein, top your greens with tofu, beans, diced chicken or steak. Add a dressing that has good fats, such as vinaigrette with olive oil — studies show olive oil protects the brain. Include nuts and seeds for crunch.
• Can of fish: Pop open a can of tuna or salmon. Pair this fish with greens or whole grain bread. Since fish is packed with omega-3s, including it in your diet can help repair your brain cells. This may boost mental clarity and brain function. We recommend salmon, tuna, mackerel, herring and sardines for their high omega-3 content.
• Grilled chicken and veggies: As with eggs, chicken is a good source of choline, B12 and B6. These are all essential to energy production and memory function. You can sprinkle this meal with slivered almonds or drizzle it with lemon for some acidity. Matching this meat with veggies such as broccoli, spinach or asparagus adds fiber. Fiber improves your digestion and regulates sugar so it doesn’t spike in your bloodstream.
• Baked sweet potato and toppings: A sweet potato is rich in antioxidants, and antioxidants help protect the brain and keep it sharp. Plus, potatoes have fiber, and the toppings can add protein and fat. Some possible toppings include avocado, Greek yogurt, meat, beans, edamame and melted cheese. With lunch, aim for around 20-30 grams of protein. Make sure your meal is larger than a snack, but it shouldn’t be heavy enough to leave you feeling tired afterwards.

What to avoid for lunch

• If you’re looking to avoid a food coma, make sure your portions aren’t too large. Also, stay away from pasta dishes, pizza, burgers, fries and Chinese food. Ditch heavy sauces that can weigh you down, and avoid fried foods.

Energy-boosting foods to eat for snacks

Snacks are make or break. They can either give you an energy boost when you’re drained or they can make you feel even more sluggish.

When it comes to snacks, aim for at least 6 grams of both protein and fiber. More protein is better—getting 10-15 grams is ideal.

Here’s what to eat

• String cheese and apples: This is a great combo because the string cheese has some protein and the apple has fiber (keep the skin on—that’s where the pectin is, which is fiber). Some even say that apples give you more energy than coffee. Go for a low-fat string cheese if you want fewer calories and fat.
• Hard boiled egg and edamame: Eggs have plenty of protein and choline. Edamame is packed full of copper and phosphorous which help convert food into energy and transport that energy to your cells. They’re also easy to keep on hand in an office fridge. Plus, edamame takes longer to eat. That makes it easier for you to be mindful of what and how much you are eating.
• Nut butter and bananas: Bananas have potassium, which provides electrolytes to help boost productivity. Nut butter helps keep blood sugar stable, since the banana has some sugar and carbs. Together this is the perfect snack for after lunch—especially if you did a lunch workout!
• Greek yogurt with berries and nuts: This is a great trio, because there is fiber from berries and nuts, good fats from the nuts (try pistachios or walnuts—walnuts even boost cognition), and protein from the yogurt. The yogurt contains probiotics to regulate the gut and increase immunity.
• Jerky stick and roasted chickpeas: The jerky and roasted chickpeas are both great sources of protein. Chickpeas also contain vitamin B9 — also known as folic acid — which converts carbs into glucose. Glucose is used by your body for energy. Since this combo is non-perishable, it makes snacking on the go much easier. In terms of jerky, go for a lean turkey or beef stick that is lower in sodium. And for chickpeas, make your own with spices such as cumin and cayenne, or herbs such as garlic and thyme. Packaged options are also available.

What to avoid for snacks

• Avoid coffee if you are sensitive to caffeine, as that late afternoon cup of java might make it harder for you to fall asleep. And if you get less sleep, you will wake up feeling less productive!
• Stay away from sugary granola bars, candy bars and sweets, bags of chips or super salty foods that don’t offer balanced protein. You’ll also want to avoid soda and booze.

Energy-boosting foods to eat for dinner

Dinner is similar to lunch in terms of the foods consumed.

Here’s what to eat

• Salmon with broccoli and brown rice: As we mentioned earlier, fish is rich in healthy fats. It also contains vitamin D, which has been proven to boost energy. Many people are deficient in vitamin D, so including this in your diet is essential. Pairing this meal with broccoli offers fiber, protein and vitamin C to protect your body from damaging free radicals. And the brown rice has some fiber and carbs to give that extra burst in energy while keeping blood sugar in check (note that white rice is doesn’t offer the same blood sugar benefits). You can also substitute salmon for chicken, steak, turkey or other animal protein sources. Aim for 4-6 ounces!
• Stir-fry: A stir-fry is easy to make in a matter of minutes in a wok. So, it’s great for busy nights. And you can experiment—try different proteins, such as tofu, chicken or steak. Or make a stir-fry using only veggies such as cauliflower, bok choy and broccoli. Give it a good sauce and add in a base, such as rice or cauliflower rice, and you are set.
• Whole-wheat pasta with shellfish and veggies: Whole-wheat pasta is a great option. For low-carb eaters, choose a pasta alternative such as spaghetti squash. You can add shellfish such as shrimp or scallops. These provide healthy fats and an antioxidant known as astaxanthin that has been proven to improve endurance and energy levels. And the veggies add in fiber and more essential nutrients to keep your immune system up.

What to avoid for dinner

• Avoid super large servings of food, since you won’t want to feel too heavy when trying to unwind and get ready for bed. These foods are stimulating (that’s why they help boost productivity!). If eaten close to bedtime, they may prevent you from falling asleep.
• Stay away from foods that are high in starch and fat, such as fried foods, breaded proteins and pizza. Focus on healthier ingredients. If you make mashed potatoes for a side, don’t lather it in butter. Instead, drizzle it with olive oil and fresh herbs!
• It’s hard to say no to dessert. Dessert can be acceptable as long as the portions are small and the foods chosen aren’t high in calories and sugar. Some good choices might be a square or two of dark chocolate, some low-fat ice cream or a couple of Oreos with a glass of milk.
• What not to have? A slice of cake! A large cookie! Pie and a scoop of ice cream! And say no to anything with coffee, since the caffeine may be overly stimulating.
• You also don’t want to drink alcohol, as it can impair sleep. Booze will cause you to wake up feeling groggy, with diminished mental clarity. Plus, you know what a hangover is like! Not good for being productive.

Next steps

Visit your grocery store to stock up on the energy-boosting foods discussed above.

For an even simpler approach to nutritious eating, subscribe to Fresh N’ Lean. We offer meal plans that include energizing foods such as salmon, broccoli and cage-free eggs, delivered fresh to your door.

The post Best Energy-Boosting Foods to Maximize Your Productivity appeared first on Fresh n' Lean.

SUMMARY

Believe it or not, evidence shows that you can reap great benefits from a workout that lasts just 10 minutes. By incorporating exercises such as backward lunges and jump squats, a 10-minute workout can burn fat and improve your health.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

When it comes to getting in a solid workout—one that challenges you physically and mentally and boosts your endurance—shorter can actually be better.

Billy Beck, two-time winner of the MET-Rx World’s Best Personal Trainer contest, says: “A great workout isn’t about annihilating yourself; it’s about challenging yourself .”

A short daily workout has been proven to expand your lifespan by three years, and it comes with a host of other health benefits.

It doesn’t take an hour (or four) in the gym to stay fit and healthy. You can get everything you need from a workout in just 10 minutes.

As long as you choose moves that get your heart rate up, as well as ones that target muscle groups and make them stronger and leaner, you’ll get an effective blast in a short period of time.

A great way to think of an effective workout is to remember A-B-B:

• Aerobic: If you’re pushing yourself, you’re challenging your heart rate.
• Breath: If you’re out of breath, you’re challenging your lungs.
• Burn: If you feel the burn, you’re challenging your muscles.

Here is a great 10-minute workout, recommended by Caleb Backe, CPT and health expert at Maple Holistics.

10-minute maximum efficiency workout

Each movement should be completed for 1 minute. The workout should be repeated two times (if you want an extra push repeat three times)

What you’ll need:

• Flexible clothing
• Mat (optional)
• 15- to 30-pound weights (optional)
• Resistance band (optional)

Burpees – 1 minute (2 repetitions)

“A burpee is essentially a fat-burning and strengthening, equipment-free full-body workout,” Backe says. This exercise also helps tackle your cardio and boost your energy by increasing your heart rate.

How to do them:

For the burpee, start in a standing position before coming down into a push-up position. To do this exercise, you will fall to the ground, kicking your legs out behind you to land on your toes. While doing so, you are also keeping your hands on each side of your chest (palms-down) to catch yourself as you land (you don’t want to smash your face into the ground!). Your body will brush against the ground, and you will push off the ground, completing a push-up. At the top of your push-up, you will jump back up into the air, with hands overhead, before going back down again for a second burpee.

“The higher the intensity with which you perform this exercise, the more you benefit,” he says. So, go fast and give it your all.

Plank – 1 minute (2 reps)

“Holding this pose for 1 minute daily can have lasting effects that go way beyond your physical goals,” says Backe.

Planks are a foundational exercise for overall health and longevity, as they build core strength and improve mobility, muscle strength and endurance. They’re also very efficient because they simultaneously engage your core, legs and arms.

How to do them:

On the floor or a mat, get into a push-up position. Tuck your elbows about 90 degrees in and rest your forearms on the floor. Your elbows should be positioned underneath your shoulders and your fists slightly inward under your chin. With your toes tucked, neutralize your neck and ensure that your head is in line with your spine. Make sure your legs are extended but your knees aren’t locked. The goal is to keep your body in a straight line without bending too much toward the ground or overarching your back toward the ceiling. If you’re holding the correct posture, you should feel the burn for this 1-minute practice.

The further back you extend your feet the harder the plank will be, so adjust according to how much you want to challenge yourself. If you feel yourself shaking slightly, it’s working.

Backward lunges – 1 minute (2 reps)

(Optional: 15- to 30-pound weights)

“This move is a variation of the regular lunge and allows you to use different muscles than you normally would. It activates a range of leg muscles, as well as your abs, and your arms if you incorporate weights,” Backe says. Try two or one 15- to 30-pound weights depending on your fitness level, and adjust lower or higher if needed, too.

Backward lunges are excellent for providing energy, since you are focusing on the lower body. Lower-body exercises tend to raise your heart rate more than upper-body exercises. The lower body is home to a large muscle group that has the potential to generate heat and create energy.

Make it dynamic by doing jumping lunges without weights. This will boost energy further, since there will now be a cardio aspect to get your heart rate up.

How to do them:

Stand straight up with your legs roughly shoulder-width apart, and bring your right foot behind you so that your knee is bent at a right angle. As you do each lunge, your bent knee should be just above your ankle and should avoid touching the ground. Keep your bent knee about 2-3 inches above the floor to hold for a second and push back up. Alternate legs and repeat. As you do this exercise, make sure the knee that’s bent isn’t turning inward or outward, since this could result in injury. It may also help maintain your balance to keep your hands on your hips as you do each lunge

Jump squats – 1 minute (2 reps)

(Optional: resistance bands)

This cardio exercise is great for energy. Also, it blasts calories; this can provide weight-management benefits that ultimately lower the risk of getting certain chronic diseases.

“To make this move more effective, incorporate a resistance band into your workout,” Backe says. There are different levels of intensity, so go with the lighter or the tighter depending on strength. Increasing resistance will cause your glutes and inner thighs to work harder and get leaner.

How to do them:

Stand with your feet shoulder-width apart, and place the resistance bands above your knees. Squat and jump as high as you can. Land softly and go back into squat. As with burpees, “this adds some cardio to your workout and creates a full-body workout,” Backe says.

As you squat, keep your back upright and straight (don’t hunch, which can lead to injury). Keep your knees above your feet instead of past the feet to protect the knees and joints. And if you do it without the resistance band, do the same thing! Same positioning, jump in the air, land back down softly, and go again.

Push-up shoulder taps – 1 minute (2 reps)

“This creates an exercise that works both your arms and your core to the extreme,” says Backe. So, it’s twice as efficient.

How to do them:

From plank position, press down into a push-up. As you come up, tap your right shoulder with your left hand, and hold the plank for one second. Press back down, and on your way up, tap the alternate shoulder with your right hand. Repeat for 1 minute.

For this exercise, make sure to keep your arms straight and not bent when in plank. Your feet should be outward slightly and straight in plank; not too far apart, but also not closed tight together.

What are the benefits of this 10-minute workout?

“A major benefit of this workout is the fact that it works all aspects of your body without being monotonous. I’m an advocate of holistic workouts; focusing on just one muscle at a time won’t work,” Backe says.

Ultimately, this workout tackles major muscle groups, adds variety and helps you make the most of your time.

“If you want to see progress both in terms of weight loss and muscle mass, incorporating as many muscle groups as you can into a workout is important – and that’s what you get with this ten-minute workout,” he says.

Working it into your schedule

“For many people, exercising with a busy schedule is best achieved by waking up early. Getting your workout ‘out of the way’ so to speak, means that you don’t have to worry about fitting it in throughout your day, and you get the added benefit of starting off your day with endorphins,” Backe says.

If you do want to do this at the gym, and not your office or home, plan wisely based on how busy the gym might be to secure your spot.

When is it busiest?

“It really varies from gym to gym, but generally speaking, people are busy at work during the middle of the day. If you get a decent lunch break, that could be the ideal time to get in a quick 10-minute workout,” he says.

If you find this isn’t the case at your own gym, try visiting at different times during the day to get a better gauge of when things are less busy and machines are free! Or just be prepared for a crowd, and find a way to claim an area for yourself.

What about the 7-minute workout?

There are some theories that propose a workout that is even shorter than 10 minutes—think the 7-minute workout. But Backe says this approach is not as effective.

“The 7-minute workout has its benefits, especially if you’re not going to get any other exercise into your day. That being said, unless you’re making it 14 minutes and repeating the whole workout twice, you’re unlikely to see real improvements,” says Backe.

“It’s a great starting point for generally improving your health, but it’s not sustainable for overall fitness,” he says. “You need those extra minutes to do more reps. Plus, it allows you to have more variety in movements to hit all the major areas.”

Next steps

“The Department of Health and Human Services’ fitness guidelines suggest that 10 minutes of daily movement is enough for overall health. When you maximize these 10 minutes to the best of your ability, it’s more than enough time to create an effective workout,” Backe says.

This is especially true if you’re consistent with this 10-minute workout, since it is holistically balanced. “If you’re only getting 10 minutes of workout time a day, you need to make sure that you give your all to those 10 minutes,” says Backe.

Complement your workout by getting Fresh N’ Lean’s healthy meals delivered to your door. Our Protein+ meal plan is designed to help you build muscle and burn fat.

The post 10-Minute Workout for Busy People appeared first on Fresh n' Lean.

SUMMARY

If you like milk but don’t do well with dairy, there’s good news: There are lots of non-dairy milks currently on the market. Your choices include everything from soy milk to hemp milk, and each has its own unique strengths.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

There’s no shortage of non-dairy alternatives to cow’s milk, and new ones seem to be popping up every day.

Since there are so many instances of lactose intolerance and dairy sensitivity, it’s nice to have options. Still, it can be hard to choose.

With these plant-based milks, there’s a massive variety in flavor and texture. There are also differences in nutrition; how do you know which milk substitutes are truly healthiest? 

In this article, we’ll take a look at several non-dairy milks, and evaluate the strengths and weaknesses of each product. 

Before we dive in, here’s a quick top-view assessment of what each non-dairy milk has to offer: 

Among the healthiest: Soy milk. High in calcium and protein, with low environmental impact and low fat. Well-rounded, healthy choice.
Among the unhealthiest: Banana milk. Super high in sugar, carbs and calories, without very much fiber and protein.
Outstanding flavor: Oat milk. Creamy texture, combined with a sweet, rich but mild taste give it the perfect flavor profile.
Top choice for calcium: Almond milk. Most non-dairy milks are “fortified” with calcium, but almond milk has more than most: 45% of your daily recommended intake.
Top choice for protein: Soy milk. Depending on the brand, there’s usually around 9 grams of protein per serving.
Most keto-friendly: Hemp or coconut. Higher in fat and low in carbs.
Most environmentally friendly: Soy milk and pea milk. Soy creates fewer greenhouse gases than cow’s milk and most other alternatives.

Here’s more on how alternative milks impact the environment.

Ultimate guide to the best milk alternatives

Here’s our breakdown of everything you need to know about plant-based milk alternatives.

Soy milk

Nutrition: One cup of unsweetened soy milk (West Soy Organic) has:

• 100 calories
• 9 grams of protein
• 5 grams of fat (mostly polyunsaturated)
• 4 grams of carbohydrates
• 1 gram of fiber
• 3 grams of sugar

Texture: Soy is a very mild milk that’s creamy and thick-tasting. It has a very rich texture.

Flavor: “Some say that it has a mild chalky taste, but I find clients generally enjoy it,” says Seattle-based registered dietitian Ginger Hultin. Plus, you can get soy milk in flavors such as vanilla and chocolate.

Benefits: Among non-dairy milks, soy milk is a leading source of protein. It’s a great ingredient to use if you want to make a protein-rich smoothie. 

“It mimics the properties of dairy milk very well and you can use it in cooking and in many recipes,” says Hultin. 

Downsides: Soy milk has gotten a bad rap in recent years after some research was popularized regarding the negative effects of soy on estrogen production. The good news is, that was only partially true.

Here’s Hultin’s take: “Some very old studies show that with excessive consumption, soy has the potential to create negative effects for men and women regarding hormones and fertility. You won’t have to worry about any of that if your intake is moderate; current recommendations are 1-3 servings per day,”.

Another downside is that some people with soy allergies or intolerances may react poorly to soy milk.

How to use: Soy milk is great for baking. You can also pour it over cereal or use it in smoothies.

Environmental impact: During the farming process, soy creates less greenhouse gas emissions than dairy but more than almonds and oats. However, soy uses very little water to produce, so there’s a major benefit there. Overall, it has a small footprint compared to other options.

Oat milk

Nutrition: One cup of unsweetened oat milk (Califia Farms brand) has:

• 130 calories
• 1 gram of protein
• 7 grams of fat (only 1 gram saturated)
• 14 grams of carbohydrates
• 0 grams of fiber
• 3 grams of sugar

Texture: Oat milk is relatively high in fat, so it’s very creamy and mild tasting, says Hultin.

Flavor: Tastes mild. Not very strong, but also not bland. “Some say it’s a bit sweeter tasting than dairy milk but it’s quite comparable in flavor overall,” says Hultin.

Benefits: On its own, oat milk isn’t very high in nutrients (like oats are), so make sure to get an enriched variety. Oat milk also is great for those with allergies, since it doesn’t contain nuts, soy, and other common allergens that can lead to gastric distress, rashes, and more serious conditions. Plus, it is environmentally friendly and has a delicious taste for coffee drinks. (That’s why it’s used at so many fancy coffee shops!)

“Though oat milk needs to be pasteurized, studies do show that it maintains many of its vitamins even after this processing. Keep in mind that prolonged storage of oat milk can start to degrade some of its nutrients, so make sure to get a variety that’s not close to its expiration date,” says Hultin.

Though research is mixed, it appears that oat milk may be able to offer some heart-healthy benefits. As with oats, it may help lower cholesterol.  

Downsides: Oat milk is pretty high in carbs, so if you’re on a keto diet, make sure to keep the portions small. “Make sure to shake the box or bottle before using it so that it isn’t separated when you pour it,” adds Hultin. Yuck.

If you’re someone who has a gluten sensitivity, this may be a tricky option for you. Not all oat milks are gluten-free, so if you’re going to try this beverage, get a variety that caters to your needs.

How to use: Oat milk is amazing in coffee. It also works well for smoothies or baking purposes.

Environmental impact: Environmentally, oats create very low greenhouse gas emissions. While oat production requires more land than some alternatives, it requires much less water than both dairy and almond milks, says Hultin.

Almond milk

Nutrition: One cup of unsweetened almond milk (Malk brand) has:

• 130 calories
• 5 grams of protein
• 11 grams of fat (only 1 gram saturated)
• 3 grams of carbohydrates
• 3 grams of fiber
• 1 gram sugar

Texture: It has a less creamy and thinner texture than oat milk or coconut milk.

Flavor: The taste has a bit of a nutty flavor to it. We recommend getting unsweetened vanilla.

Benefits: It is low in calories and has healthy fats from almonds to lower inflammation and protect the heart. You can easily enjoy almond milk on any diet where you want to lose weight, since it doesn’t contain a whole lot of saturated fat or calories per serving. 

Downsides: It’s lower in protein than some alternatives. Plus, it is thinner in texture than other milks on this list. You might want something richer and less watery tasting if you’re seeking an ingredient for use in coffee drinks or baked goods. 

How to use: Great for drinking plain, adding to coffee or smoothies, using in recipes and baked goods.

Environmental impact: Sustainability depends on the farming practices of growing the almonds.  Almonds usually require more water during the farming process than some of the other choices on this list.

Hemp milk

Nutrition: One cup of unsweetened hemp milk (Living Harvest brand) has:

• 80 calories
• 2 grams of protein
• 8 grams of fat (0.5 gram saturated)
• 1 gram of carbohydrates
• 0 grams of fiber
• 0 grams sugar

Texture: “Hemp milk is high in fat, and that makes it one of the thicker milks (especially compared to almond or rice). It’s a good keto milk because the fat is high and the carbs are low,” says Hultin.

Flavor: Some say it has a slightly nutty flavor, but it is very mild and subtle. So, depending on your preferences you might like it!

Benefits: Hemp milk naturally contains calcium and iron. It has more calcium than cow’s milk.

It’s also packed full of healthy fats. “One of the best things about hemp milk is that it also contains anti-inflammatory omega 3 fatty acids,” says Hultin. The omega 3 and 6 essential fatty acids are in a 1:3 ratio, which is optimal for benefiting brain and heart health and acting as an anti-inflammatory.

Downsides: “A downside or con would be availability and cost; it may be hard to find in some regions and it may be expensive,” says Hultin. It also has less protein than some of the other choices on our list.

Additionally, hemp milk has a thick texture that you might not like as much for drinking plain, though it shouldn’t be an issue when this milk is being used for baking or cooking. It is also higher in saturated fat than some other milks, like soy or almond, so be mindful.

How to use: Best when used for cooking or baking.

Environmental impact: Environmentally, hemp is known as a sustainable crop. Hemp requires very little water and is typically grown without herbicides and pesticides.

Coconut milk

Nutrition: One cup of unsweetened coconut milk (365 Everyday Value Organic Coconut Milk) has:

• 50 calories
• <1 gram of protein
• 6 grams of fat (5 grams saturated)
• <1 gram of carbohydrates
• 0 grams of fiber
• <1 gram sugar

Texture: Coconut milk is a creamier option than choices such as almond milk. 

Flavor: The coconut flavor tends to shine through, and there’s a subtle sweetness to it.

Benefits: Coconut milk is packed with healthy fats that are good for your heart. It’s naturally rich in vitamins C and E, which have strong antioxidant properties. It’s also rich in electrolytes like magnesium, potassium and phosphorous which support a strong immune system.
Many users love using this alternative for baking purposes, due to its coconut-flavored taste.

Downsides: Coconut milk has less protein than some non-dairy milks. Plus, it’s high in saturated fats, which could be bad for heart health in excess. It’s also a high-calorie option. Use sparingly or in small amounts each day (such as putting a splash of it in your latte).

How to use: Highly recommended for baked goods because of its coconut flavor.

Environmental impact: Coconut milk is very sustainable, as coconuts do not need pesticides or much water during the growth process.

Rice milk

Nutrition: 1 cup of rice milk (Original Enriched Rice Dream Rice Drink brand) has:

• 120 calories
• 1 gram of protein
• 2.5 grams of fat (0 gram saturated)
• 23 grams of carbohydrates
• 0 grams of fiber
• 10 grams sugar

Texture: Since rice milk is made from milled rice and water, it is watery in texture. This may make it a good choice for use with cereal, but it might not be the tastiest pick for a frothy latte.

Flavor: Rice milk is generally sweeter than other milk alternatives, so take note when buying!

Benefits: The biggest benefit to rice milk as opposed to other milk alternatives is that it is one of the least allergenic choices available. If you have a food allergy, this might be the milk for you.

Rice milk is also a good source of calcium, vitamin A and vitamin D, when fortified.

Downsides: Rice milk is very high in carbohydrates, which makes it a poor choice for people with diabetes or those on a low-carb diet plan. It also ihas less protein than many other non-dairy milks, so it’s not the best for athletes or those involved in strength training.

According to the FDA, drinking too much rice milk can be harmful for infants, children, and expecting mothers due to its inorganic arsenic levels. 

How to use: Since rice milk is high in carbs, it is best consumed in the morning. This allows you to work toward burning it off in the day.

Try adding rice milk to fruit smoothies. Its sweetness pairs well with fruit and flavored protein powder. Add a scoop of protein powder with your smoothie to supplement, since rick milk is lower in protein than other milks.

Environmental impact: Relatively to other non-dairy milks, rice milk requires a lot of water to produce. Still, it requires less water than dairy milk. It’s about average when it comes to sustainability. 

Pea milk

Nutrition: 1 cup of pea milk (Ripple Original brand) has:

• 100 calories
• 8 grams of protein
• 5 grams of fat (0.5 gram saturated)
• 6 grams of carbohydrates
• 1 gram of fiber
• 6 grams sugar

Texture: Pea milk happens to be creamier than standard cow’s milk, and the texture is somewhere between whole milk and half and half. So, it’s a good pick for thicker smoothies and lattes, when you want that dense texture and frothiness. It might not be as good for a standard bowl of cereal.

Flavor: The unsweetened flavor of pea milk has been described as chalky, but this is less of an issue when it’s flavored with vanilla and chocolate. If you like the chalky taste, then enjoy it as is and sip on it plain! And if you don’t, choose a flavored option. 

Benefits: As with soy, pea milk is loaded with protein. And it is a better option than soy if you happen to have a soy allergy or intolerance that leads to digestive issues. Pea proteins are relatively easy to digest. That attribute makes pea milk a good choice of you’re looking for a protein-packed beverage that is friendly to your gut. 

What’s more, pea milk also has omega 3s, as well as calcium, so it’s good for your bones and heart. And it’s relatively low in calories and sugar.

Downsides: Since some people claim pea milk tastes a bit chalky and like “dry flour,” you really just might not like it! And if you go with a sweetened version, you’re adding in sugar, which isn’t doing your heart and blood sugar any favors.

Although it boasts many benefits, it’s also pretty high in fat, so if you are on a low-fat diet, pea milk might not be the best option. 

How to use: Its creamy texture makes pea milk a great choice for coffee and workout shakes, as well as cereal. You can also sip on it plain.

Keep in mind, though, that coconut milk or almond milk are tastier choices for whipping up a batch of cookies.

Environmental impact: Peas require a lot less water than almonds during the farming process. As a result, pea milk is a very sustainable choice. 

Cashew milk

Nutrition: One cup of unsweetened cashew milk (Forager Project brand) has:

• 110 calories
• 2 grams of protein
• 9 grams of fat (6 gram saturated)
• 5 grams of carbohydrates
• 0 grams of fiber
• 1 gram sugar

Texture: Cashew milk is very creamy, so if you love that in coffee, go for it!

Flavor: You can taste the cashews, but the flavor is mild and sweet.

Benefits: Cashew milk is pretty low in calories and carbs, and packed with natural nutrients. It also contains the antioxidants lutein and zeaxanthin, which have been said to improve eye health. It’s loaded with zinc, which boosts your immune system and helps your body fight off disease.

Downsides: Cashew milk is a bit pricier than soy or almond milk, so it isn’t the most budget-friendly option. And in comparison to other non-dairy alternatives, cashew milk is high in calories and low in protein.

How to use: Its creamy texture and nutty taste make cashew milk a great choice for coffee beverages. Use in a hot latte!

Environmental impact: When sourced from areas not exposed to drought, sustainability is superior.

Flax milk

Nutrition: 1 cup of flax milk (Good Karma Unsweetened Original brand) has:

• 25 calories
• 0 grams of protein
• 2.5 grams of fat (0 gram saturated)
• 1 grams of carbohydrates
• 0 grams of fiber
• 0 grams sugar

Texture: Flax milk is not as thick as cashew milk or oat milk, and not as thin as rice milk. Its texture is most similar to that of dairy milk, so if you miss the real thing, this might be the milk for you, especially in cereal.

Flavor: Flax milk has a nutty taste to it, but not in a sweet way like almond milk does. It has an earthier taste than other non-dairy milks.

Benefits: Flax milk is a great source of calcium. Also, it’s pretty low in calories and carbs per serving, and this makes it a nice diet option for those looking to cut calories.

It can also work to lower high blood pressure and protect the heart, since it’s loaded with healthy fats that reduce inflammation. It’s rich in vegan omega 3 fatty acids.

Downsides: Flax milk is often heavily sweetened, so check the label when making a purchase. Also, unlike some choices on this list, flax milk does not contain protein.

How to use: Due to flax milk’s familiar texture, it works great with breakfast cereal. 

Environmental impact: Flax milk does not require a lot of water to produce, so it’s a sustainable choice. Production is also mostly concentrated in the northern hemisphere (Canada), so shipping emissions are low as well.

Banana milk

Nutrition: 1 cup of banana milk (Banana Wave brand) has:

• 150 calories
• 4 grams of protein
• 5 grams of fat (1 gram saturated)
• 22 grams of carbohydrates
• 2 grams of fiber
• 18 grams sugar

Texture: Banana milk’s texture most closely resembles that of 2% milk, so it’s somewhat creamy. It could be a nice option for adding some depth to smoothies and other drinks.

Flavor: Banana milk is sweeter than other options on our list, so be wary of that. For instance, you may not want to add banana milk to your latte or iced coffee. 

Benefits: Bananas are an excellent source of potassium, and banana milk is no different. So, while you may not use this as your go-to daily milk for all your needs, it could be a good option for after a workout in order to repair muscles and replenish electrolytes. 

What’s more, banana milk contains a fair amount of protein. 

Downsides: Banana milks are sweeter naturally than other alternative milks, so expect the carb count and calories to be fairly high. And the sugar is definitely the highest among all the non-dairy milk alternatives. This milk can raise blood sugar levels, and that means it’s not a good option if you have a condition such as diabetes.

Also, its sweet taste may clash with certain beverages. 

How to use: Use banana milk for baking and some breakfast recipes where a banana flavor is desirable. For instance, add to oatmeal (that would taste amazing!), or use in banana bread, muffins, cookies, and any other baked items for a sweet snack or dessert.

You can also use in post-workout smoothies, due to the protein and potassium content.

Environmental impact: You can make your own banana milk from scratch fairly quickly in your own home by blending a frozen banana with a cup of water and some cinnamon for flavor. This is the most eco-friendly route to take, since bananas require very little packaging.  If you go with a store brand, the environmental impact is about average relative to other non-dairy choices. 

Next steps

So, which non-dairy milk should you choose?

“When it comes to which milk is the best, we have to make the question an individual one that’s based on a person’s goals and needs. It can be problematic to compare milks generally, because there is such a wide array of ingredients, processing and additives used in the industry per any milk category,” says Randall Evans, MS, RDN, LD.

Since nutrition can vary widely by brand, make sure to always check the nutritional label for the amount of sugar, protein, fat and carbs. Choosing “unsweetened” is usually a good call to avoid unnecessary added sugars.

If you’re still overwhelmed by the massive number of options, stick to our top five:

• Soy
• Almond
• Coconut
• Oat
• Pea milk

They tend to rank well both in terms of flavor and overall nutrition. 

The post Milk Alternatives Guide: Best & Healthiest Non-Dairy Milks appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

If you think that drinking cup after cup of coffee is the fix for all your low energy moments, think again.

Coffee is a great source of caffeine for that jolt. but there are only so many servings you can have a day for your health. And if you drink too late at night, you might be up for hours.

Luckily, there are several natural ways to boost energy, all backed by science! Here are a few handy habits to keep in mind when you’ve hit that slump or are feeling a bit sluggish.

Table of Contents

• Breathwork
• A High-Protein Breakfast
• Bee Pollen
• Walking
• Napping
• Essential Oils
• Vitamin D
• Doing a HIIT Class

Let’s dive in!

Breathwork

The power of breath is extremely important for promoting energy, as it provides more fresh oxygen into your lungs to wake you up. Beyond your basic biology, breath work can improve your focus, clarity and bring about mindfulness to yourself and your work.

Research shows that “slow-breathing,” where you focus on your breath and practice lengthening your inhales and exhales can help the body produce more energy.

But the benefits don’t stop there. Research has also shown that slow-breathing can “increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion,” as shown in the abstract.

What’s more, you can also use breathwork for meditation, which is known to boost energy levels and offer a renewed sense of clarity. Meditation and breathing exercises can sharpen your mind too—so you will not only feel more mentally alert in the moment but you’ll also have greater cognition, which can impact your health long-term.

Try ancient breath-focused practices, such as pranayama, or use an app that has breathing exercises led by experts. You can do them anywhere, anytime.

A quick method you can practice is the Navy SEALs “box breathing technique”.

1. Sitting comfortably close your eyes and inhale through your nose for 4 seconds letting the air fill your lower diaphragm (belly area).
2. Hold the breath for 4 seconds.
3. Exhale slowly out of your nose for 4 seconds.
4. After your exhale hold the breath for another 4 seconds and repeat.

After practicing this method for as little as 5 minutes, you’ll find you’re much calmer, focused and energized.

A High-Protein Breakfast

A high protein meal or snack can promote higher energy levels, but a prime time to eat protein is bright and early to kickstart your metabolism when you wake up feeling lethargic and groggy.

While not all proteins are created equal when you fuel up properly you’ll effectively wake your brain and body up and you won’t even need the coffee to wash it down.

What We Recommend:

• A Greek yogurt with fresh berries and nuts.
• An egg-based dish, like an omelet, frittata, or egg cups for on the go.
• A high fiber oatmeal with nut butter for protein, as well as flaxseed or nuts.
• Avocado spread on toast with an egg on top or sprinkle of spices, like cayenne.
• Breakfast burrito packed with chicken, turkey sausage, or lean beef or beans.

Avocados are high in protein and fat which help power the brain and boost energy. And eggs are total brain food. They are packed with vitamin D (go for fortified eggs that are cage-free for the most nutritional bang for your buck), which improves energy levels, and they have ample protein, which also keeps you alert and strong.

A great reason to snack on hard-boiled eggs, midday when energy is low or to wake up to an omelet or frittata.

What’s more, eggs also have choline in the yolk, which can improve cognitive thinking over time and also just keep the brain sharp.

When you are feeling worn down, the protein will boost muscle repair and recovery, and it also just keeps your metabolism running high throughout the day.

And when it comes to what you eat, your metabolism plays a key role in feeling energized. According to Heathline, science shows that a metabolic boost supports greater energy and stamina in the body and helps you get the fuel you need to perform your best.

So, instead of java, grab an egg for a snack! It’ll help you out without the caffeine and it’ll keep you full too, so you won’t feel like mindlessly eating or have hunger pains.

Bee Pollen

Weird, right?

According to studies, bee pollen can increase physical performance and metabolic burn, so it’s helpful pre-workout and post-workout (for muscle recovery too!) and also just during day when your energy is dipping.

Bee pollen is a natural honeybee product, and it can be therapeutic, according to research, when consumed as a dietary supplement since it has a host of nutrients and can improve the immune system, keeping you healthy and well.

It is worth checking with your physician for approval for use before taking to make sure it is safe for you as an individual, but most people usually respond well to it since it’s all-natural.

Bee pollen can be sprinkled over various foods, like cereals, yogurt, or oatmeal, or it can be added to homemade granola or mixed into smoothies.

There is some discussion on the ethical nature of consuming bee pollen, so if being environmentally-conscious is important to you, make sure you buy from a sustainable source.

Walking

Seems counter-intuitive right? How is spending more energy walking is going to give me more energy? But it’s true. In fact, a recent study shows that just 20 minutes of walking can be as effective as caffeine for providing energy.

Heading outdoors for a brisk walk will get your heart rate slightly higher, and can increase energy by promoting more blood flow and circulation through your body and muscles. It also offers a much-needed break from our screens. Try doing it in a scenic environment for the added benefits of decreased stress, increased creativity and happiness.

So, instead of reaching for a fourth cup, go for a walk instead to clear your mind and wake up your body.

Napping

Naps aren’t just for babies. Taking a nap can also help you wake up refreshed, so you have a greater supply of energy to tackle the next couple of hours. Yet, timing is important. You don’t want to nap too late in the evening, as it could prevent you from tiring before bed.

Make your nap around the afternoon or early evening with several hours before you’d be winding down before bed. And keep it to 15-20 minutes max for a short-term alertness and boost. Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change Your Life said to WedMD, “You can get incredible benefits from 15 to 20 minutes of napping.”

“You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost,” she continued.

A 20-minute power nap will have you waking up feeling refreshed and ready to get back to whatever is on your plate. And it will add up to avoid sleep deprivation in general!

Any longer and you could wake up drowsier and have a harder time falling asleep again at night, as explained by the National Sleep Foundation.

Essential Oils

Before you brush this one off, rest assured that when it comes to boosting your energy and performance essential oils don’t disappoint.

Yes, there’s also a lot of phony applications for how far the benefits of essential oils actually reach but according to Healthline, spearmint, peppermint, sweet orange, and lemon essential oils, have all been shown to prevent fatigue and increase energy in the body.

Some types of essential oils are great for giving the mind and body a rise in energy, where you might gain more mental focus and concentration or just feel more stimulated and in tune with your body.

For instance, rosemary is a good one to have on hand and you can carry the oil around with you in your bag or stash at your office desk or in the car for commutes and midday slumps.

You can drop a few droplets on your skin to let it absorb into and to smell it on your skin (try the pulse points, and breathe in deeply when smelling) or you can put a few (3-4) droplets in a diffuser with ½ cup of water to let it diffuse and fill the room and provide those energy-boosting scents and good vibes.

Vitamin D

Vitamin D is essential for a healthy mind and body, yet most people don’t know how much of an impact it has on boosting energy levels and making our bodies work efficiently.

When we are deficient in vitamin D, our mitochondria, (the batteries of our cells) are left inefficient often resulting in fatigue.

While sunlight is the greatest source of vitamin D and has been proven to increase happiness, depending on where you live, it may be harder to come by getting your fill from the rays.

Luckily, if a sunny climate isn’t accessible to you, you can also get vitamin D from foods like salmon, tuna, egg yolks, and cod oil or natural supplements.

For instance, taking a 1,000mg pill a day (although you can check your own levels with a doc to determine how much YOU need as an individual), can do wonders in keeping your energy higher throughout the day and decreasing fatigue, according to research.

According to Healthline, Vitamin D intake should be 400–800 IU/day, or 10–20 micrograms. However, a higher daily intake of 1000–4000 IU (25–100 micrograms) might be better to maintain optimal blood levels. And to further maintain healthy blood levels, try to get 10–30 minutes of midday sunlight, several times per week.

Take a HIIT Class

Wake the body up fast and get energy with a High-Intensity Interval Training class or a few minutes of HIIT exercises. These might include burpees, squat jumps, lunges, jumping jacks, and more. Think moves that get your heart rate up and build muscle!

Why? Similar to walking, research shows that HIIT workouts and high-intensity movement can improve blood flow in the body, circulation, and general sense of wellbeing, all of which in turn can lower daily stress and create instant energy in the body upon doing it.

What’s more is that according to science, there is an afterburn, so you stay higher in energy with an elevated metabolism and heart rate for a few hours afterward. So, the results last long!

FAQ

Why is my energy so low?

It can be a number of things—stress, lack of sleep, poor eating habits, relationship distress, dissatisfaction at work or at home, or even lack of caffeine and stimulating activities, like exercise. Meet with a doctor to determine what might be your trigger (or triggers!).

The most common causes of low energy result from sedentary lifestyle, diet and being overweight, stress, lack of sleep, poor nutritional quality and vitamin and mineral deficiencies, sleep disorders, and medication and disease, like diabetes.

Does B12 give you energy?

It can. Vitamin B12 can improve bodily function and it is a nutrient that can increase energy in the body but don’t think it will be more effective than coffee or these other habits alone. So, eat B12 rich foods as part of a healthy, energy-boosting diet for sure, but do these other hacks too! Some foods include liver, leafy greens, beef, fish, and fortified eggs, milk, and cereal products.

What foods are good for energy?

Great foods include berries, like blueberries and blackberries, eggs, fish like salmon and tuna, whole grains, like quinoa and brown rice, fortified foods like grains and dairy, beans and legumes, dark chocolate (for antioxidants, but in moderation!), leafy greens, like spinach and kale, and nuts, like almonds and walnuts. Keep them in your meals and snacks each day!

Eating low glycemic foods could be beneficial too since they won’t spike blood sugar. Yet, some high glycemic foods are good for you, like watermelon, so don’t live your life by the glycemic index. Just keep it in mind and be smart.

The post 8 Energy-Boosting Coffee Alternatives appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

You’ve probably heard of Keto, Atkins, and Low-Carb — three powerhouse diets that promise weight loss by focusing on lowering carbs.

While all three do involve carb counts, there are some major differences that are important to note.

So, let’s break down the three diets, describing their similarities and differences so you can determine which one might be the best fit and go into that diet feeling eager and prepared.

Keto vs. Atkins vs. Low-Carb

• Keto diet: Adapts your body to use fat as its primary source of fuel.
• Atkins diet: Focuses on cutting and systemically increasing of carbs for sustained weight loss.
• Low-Carb diet: Limits carbs to 20-60 grams per day with the intention of weight-loss.

Similarities: Keto vs. Atkins vs. Low-Carb

• Limit carbs
• Limit sugar
• Prioritize green vegetables over starchy ones
• Limit packaged foods
• Bulk up on fats and protein over carbs
• Weight loss benefits

All three diets (ketogenic, Atkins, low-carb) limit carbs and sugar and focus on eating more green veggies over starchy ones, limiting packaged food items, and bulking up on fats and protein over carbs.

There is also a restrictive aspect to all three and all three will have weight loss and heart benefits.

Differences: Keto vs. Atkins vs. Low-Carb

Keto, Atkins, and low-carb diets differ in macronutrient requirements and focus:

• Keto focuses on increasing fat intake to about 80% of daily intake and emphasizes on keeping the body in “ketosis”.
• Atkins focuses on increasing fat and protein over carbs, but does not have fat intake being so high.
• Low-carb is more subjective in nature, having loose guidelines around other aspects of eating other than keeping a low range of carbs.

Which diet is better?

“The worst to me as a registered dietitian is anything that takes away dietary options so phase 1 of Atkins and then the ketogenic diet because these cut out a lot of healthy foods,” says Hultin.

Low-carb is more flexible. “Eating some grains and more fruits and veggies (per a ‘low carb’ diet) can provide a lot more fiber, vitamins, minerals and antioxidants,” Hultin says.

Yet, you might love the structure of phases two and three, which allow for more wiggle room in carbs, on Atkins, and you might like the increase in protein and fats over carbs in general too. So, once past that phase one with major restrictions, you might thrive.

“It is always best to discuss major diet changes with your doctor as many people looking to move toward keto, Atkins or low carb have specific reasons for doing so. Your doctor can help you decide which diet changes might be best for your individual metabolism, remember there is no one perfect diet for all of us,” says Evans.

Which diet is right for you?

Atkins, keto, and low-carb diets help manage blood sugar and heart health and aid in weight loss, so anyone looking for help in those areas might benefit from either of the three.

Atkins and low-carb diets are more flexible than keto, for sure, so that’s something to consider based on your schedule and how you operate when dieting. If you are someone who needs to have more control themselves, then go for these two, especially low-carb with the most wiggle room.

1. Choose Atkins for moderation and long-term results

• The Atkins diet is great for anyone who wants to take a moderate approach to carb restriction and who is looking for a long-term solution, based on maintenance phase.
• It is also a great option for diabetes management. People on diuretics, insulin, or oral diabetes drugs should not follow Atkins without their doctor’s approval.

Still though, “for atkins, ketogenic and low carb… remember the whole foods theme is the goal, so if you transition to whole foods first you will be in a better position to move toward the specific diet of your choice by adjusting intake of healthy fats and protein as all three are lower carb,” says Randall Evans, RDN.

And anyone who can safely practice keto but finds it difficult to stick to strict eating schedules would be better off following moderate low-carb diets or even Atkins, says Tiffany Yamut, RN.

2. Choose low-carb for safety and flexibility

• For safety, low-carb is the safest, as it is the more lenient.
• Then keto and Atkins due to their greater restrictions.

Still though, if you work with a medical profession to monitor progress and safety you should be okay.

3. Choose keto for effectiveness

• As for effectiveness, keto might be most effective since it is the most rigid, and backed by research for it’s proven ability to support weight-loss.
• The challenge of course, is that if offers less flexibility than Atkins or general low-carb which makes it much harder to stick to.

So, it depends on the individual. Low-carb might be more effective if you are able to sustain it long term due to the flexibility.

Who should avoid these diets?

And as for who should avoid them, people who need to avoid low-carb diets include those with fat-metabolism disorders, liver failure, pancreatitis, porphyria, and kidney stones, says Sofia Norton, RD.

“Pregnant and lactating women may also want to avoid very-low-carb diets because these are not studied enough in regards to pregnancy and lactation and because there have been reports of ketoacidosis in this group,” she adds.

What is a low-carb diet?

A low carb diet is one that is simply low in carbohydrates.

For most people today being low carb means limiting sugars, some starchy foods and processed foods which are so quickly broken down they act like sugars.

“Clinically we consider lower carb diets for people trying to control weight, hormone balance and insulin issues,” says Randall Evans, RDN.

Low carb is subjective though. “The Acceptable Macronutrient Distribution Range (AMDR) for carbs is 45-65% of all daily calories and so conceivably it would be anything that’s under that amount,” says Ginger Hultin, RD, and Spokesperson for the Academy of Nutrition and Dietetics.

How It Works

• When you reduce carb intake, your blood glucose levels drop, glycogen stores start to deplete, and the body makes less insulin.
• Fat and protein (which you eat more of on low-carb diets) are also said to increase satiety, which helps with weight loss and glycemic control.

Benefits of Low-Carb Diet

• Going low-carb and eating more protein, good fats, and non-starchy veggies helps to keep fiber in the diet along with all the other benefits, including vitamins, minerals and phytonutrients.
• It helps to control insulin and blood sugar issues, which can help with reducing inflammation, managing blood sugar, controlling weight, and keeping hormone balance in check.

“Not everyone agrees that low-carb diets have any advantage over other diets but proponents that do believe in their efficiency claim that low-carb diets work mainly through their effects on blood sugar, appetite, and insulin,” says Sofia Norton, RD.

It can also help with managing diabetes and lowering blood pressure. So it could be a good option for those with heart conditions where a low-carb and low-sugar diet is beneficial but they don’t necessarily need to go keto to lose weight or Atkins for that specific structure. Think of it as easing into a low-carb regimen.

Who It’s Best For

People who are overweight can find these diets useful. Low-carb diets can reduce appetite and it’s hard to overeat on them.

“And people with type-2 diabetes can improve their insulin sensitivity and glycemic control with these diets, but they do need to adjust their medications when making dietary changes,” Norton says.

Still, if anyone is considering starting a low carb diet, they should be working with a registered dietitian for guidance in meeting their needs and also their physician for guidance on how to do it safely.

In general, move towards a real whole foods diet limiting intake of packaged processed foods, allowing your body to adjust to real foods, as this can improve digestion and boost the microflora of the GI tract. Then you should feel more digestive comfort and feel lighter and trimmer.

Risks and Drawbacks

Some people over-restrict or do not add enough fat or protein to compensate for the restriction in carbs, and since low-carb does not have such a strong micronutrient breakdown and requirement as keto does or the same rigidity of Atkins, it may make it easier to not get enough and become deficient.

Some will also limit healthy carbs while continuing to use low calorie carb foods, i.e. packaged processed food/junk. And that’s bad for your heart health, can lead to cravings, and just won’t fill you up or fuel your body with the nutrients it needs.

What is the keto diet?

On the keto diet you are eating the same foods as you are on a low-carb diet, like animal meat, fish, nuts, seeds, green veggies, and non-starchy veggies or fruit in super moderate doses, but you are working within a great macronutrient ratio.

So you would bulk up fat intake to 80 percent of the daily calories, lower carbs count to under 25 net grams a day, and keep protein in the middle at around 10-15 percent. Basically, there’s more structure and it emphasizes fat, as opposed to just saying, “Let’s go low carb.”

How It Works

• A ketogenic diet makes fat a primary fuel for the body.
• When fat is a primary fuel source the liver will make some of our fat into ketones.
• Ketones allow us to use fat to burn fat, so we can lose weight and have more energy, rather than use glucose (from carbs and sugar) for fuel.
• When the body adapts to using fat as its main source of energy, this metabolic state is called “ketosis”.
• Keeping net carbs under 25g per day is essential to staying in ketosis and losing weight.

Learn more about how the keto diet works here.

Benefits of Keto

People might go keto to lose weight, especially in the belly region, to monitor blood sugar levels and hormonal conditions, like PCOS in women, and even to manage epilepsy (that was the original reason to go keto, but this is of course a bit outdated).

Now people are going keto for weight loss, greater energy and metabolic benefits!

Currently, the ketogenic diet has become one of the most popular diets for weight loss and similar to the healthy version of low carb the primary benefits are from control of insulin, blood sugar, inflammation, and hormone balance.

Another noteworthy benefit of keto is the metabolic changes it causes. “Some studies show it can improve insulin sensitivity in people with diabetes. It can also help enhance metabolic flexibility, which in itself improves metabolic health,” says Tiffany Yamut, RN.

In layman’s terms, this means your body can easily adapt between using either carbs or fats as its energy source. To put it in perspective, “metabolic inflexibility” is often linked to obesity and type 2 diabetes.

“Ketogenic diets are proven to be helpful in reducing seizure frequency in epilepsy and they may have many other benefits like cancer prevention, improved brain functioning, and better exercise performance,” Yamut says.

Risks & Drawbacks

If you go into a ketogenic diet, increasing fat dramatically and slashing carbs, when you’ve been eating differently your whole life, it might be too much on the body. So, speak to a physician first and ease in slowly to get your body acclimated to the new types of foods and ratios.

Plus it is more restrictive and requires macronutrient tracking, ketone level testing, and the transition of the keto flu, which happens in the first one or two weeks as the body gets used to keto. (You might feel nausea, fatigue, thirst, cravings, headaches, and more.)

Learn more about keto side-effects here.

Yet, any very-restricted diet can cause something called the “keto flu” and this could happen with low carb and with Atkins, too, if carbs are restricted low enough.

The tip for getting started on any diet where you’re cutting carbs is staying hydrated, resting your body and probably taking a break from really hard workouts until your body adjusts. It’s important that you’re meeting your protein and calorie needs for energy during this time as well.

Keep in mind that once you stop the diet, weight regain (often rapid) is common.

Another drawback is the lack of peer-reviewed clinical trials that could prove the diet’s safety in the long run. So more research is needed.

Read more about the long-term safety of keto here.

What is the Atkins diet?

The Atkins diet is a low-carb diet developed by Dr. Robert Atkins in the 1970s. There are different versions of the Atkins diet that have developed since its original inception.

How It Works

It’s mainly designed to be a weight-loss diet and it is divided into 4 phases:

• Induction: Carbs are limited to around 20g daily, while protein and fat are increased.
• Balancing: Carbs are gradually increased and balanced in case weight-loss stops.
• Pre-maintenance: Carb intake is gradually increased until it reaches a moderate threshold.
• Maintenance: Lifetime maintenance involves keeping carbs moderate in order to sustain a normal body weight.

Differences

Atkins is different from keto in that it does not lead to long-term ketosis. Ketosis can happen in the first phase of atkins since carbs are kept so low, but ketosis stops once you go into the other 3 phases of Atkins.

Atkins also does not restrict protein. What makes Atkins different from other low-carb diets is its structure and gradual increase in carbs over time.

Most people consider atkins similar to a ketogenic diet but typically atkins does not target specific macro levels like keto does.

Traditional atkins diets can contain a lot of protein and this would largely be the difference between atkins and keto, as high intake of protein would limit ketosis.

So Atkins focuses more on protein, over fats, and still reduces carbs. Keto carb calories are traded for more healthy fats while protein stays normal and for Atkins you can increase intake of both protein and fat.

Plus there is more structure in terms of phases on the diet. Atkins will liberalize over time in different phases but keto is designed to keep people in the metabolic state of “ketosis” over time, too.

In the ongoing weight loss plan for Atkins, you increase your carbs by 5 grams per week, starting with 25 then 30, and more. The idea here is that you find out how many carbs you are able to eat and still maintain weight loss. This is an interesting part of this diet plan because in fact, everybody is different and so this can help people find out what works best for their individual body.

Benefits of Atkins

The main benefit of the Atkins diet is weight-loss. The diet was designed for people struggling with excess weight and it was designed by a doctor.

Since it is low-carb and has some good structure in phases, you get more of a set plan which makes it much easier to stick to than the loose guidelines of a general low-carb diet. You also don’t need to restrict so heavily always (not after phase 1) and increase fats to such an extent as you would on keto.

Plus, there are different packaged snacks and meals, so if you are one who likes to plan around that, it could be helpful to know what you are eating each day and to have great meal prep.

It will also help boost cardiovascular health and metabolic syndrome by lowering inflammation in the body, keeping blood sugar levels balanced, and helping to reduce sugar and carb cravings overall. Why? Because it is still low-carb, like the other two diets.

Risks & Drawbacks

The main drawback is that it’s still not recognized in the medical community and there are not enough studies proving its efficiency compared to other weight-loss approaches.

A major one is that stage 1 is super, super restrictive, so you might become malnourished if you are not eating well enough or working with a dietitian. And such restriction can make you feel burned out too early where you will give it up altogether or end up on a binge outside of the diet.

You also need to buy many resources, such as the foods, snacks, books, and more materials to follow the diet, and so it might not be the best option if you are budget conscious, since it will cost more to do than the others.

Getting Started: Beginner Tips

Ketogenic diet

Before starting keto, you first need to do your math work. This involves familiarizing yourself with the carb count in different foods and meals, how many carbs you can eat in a day, and how to meet your daily needs for fat.

There are free meal plans available online that can help with planning out your diet. Alternatively, you can use the Fresh n’ Lean prepared keto meal delivery service to get all of your keto-approved meals delivered to your home.

You may also want to download diet tracking apps to keep track of your daily food intake.

Another thing to prepare for is the keto flu. Some keto-ers go through a short period characterized by flu-like symptoms. These can be prevented, though.

Here’s our full beginner’s guide to keto to get started!

Atkins diet

Like with keto, you will also want to familiarize yourself with the carb content of different food before starting Atkins. This will help you control your carb intake during each phase of the diet.

You can also research Atkins-approved recipes, which can make switching to the diet much easier.

Low-carb diets

There are many types of low-carb diets, such as the low-carb Mediterranean diet (the type used in the Fresh n’ Lean Low-Carb meal plan), the Paleo diet, Eco Atkins, and more.

Research each approach carefully before getting started to avoid making mistakes that can derail your success.

The post What’s The Difference Between Keto, Low-Carb & Atkins? appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

You’re probably familiar with the trendy keto diet by now—the lifestyle that cuts carb intake down to around 25 grams of net carbs a day and bulks up fats to make up about 80 percent of the diet.

The diet has been touted as a winner for weight loss, more energy, fewer cravings, and more stamina.

Yet, a new study from Yale, which was published in the Jan. 20 issue of Nature Metabolism, shows that keto might not be the best diet for long-term success and results, but rather it could be best integrated into one’s lifestyle in smaller doses.

In fact, it appears based on this data (though in mice, not humans) that when following a ketogenic diet, where about 99 percent of calories are from fat and just a mere 1 percent come from carbohydrates, you might reap those amazing benefits in that first week, but longer use of the diet could prove negative down the road.

So, the timing might make a huge difference here! Let’s dig deeper.

The Research Findings

“This study examined how a ketogenic diet influenced the activity of a specific type of immune cell (gamma delta T cells) in mice. These specific T cells are produced when the body produces and uses ketones as fuel,” explains Seattle-based registered dietitian Ginger Hultin, RD, and Spokesperson for the Academy of Nutrition and Dietetics.

During ketosis, these immune cells spread through the body. “This reduces inflammation and, together with a reduction in blood glucose, lowers diabetes risk after one week on the diet,” adds Sofia Norton, RD and keto expert.

“Our findings highlight the interplay between metabolism and the immune system, and how it coordinates maintenance of healthy tissue function,” explained Emily Goldberg, the postdoctoral fellow in comparative medicine who found that the keto diet expands gamma-delta T cells in mice.

After 1 Week on Keto

• This study found that in the short term, rats saw beneficial impacts.
• After that first week on the keto diet, mice showed a reduction in blood sugar levels and inflammation, said lead author Vishwa Deep Dixit of the Yale School of Medicine, since the body was tricked into producing ketones and using fat for fuel, over glucose.
• Yet, as they followed it for longer (past a week), they saw adverse effects.
• Essentially, as the rats stayed on the diet for more than that first week, they lost the protective effects of the gamma delta T cells.

After 2 Weeks on Keto

• “After two weeks on keto, the mice in this study ate more fat than they burned, which made them obese and they developed diabetes. They also lost much of their gamma delta T-cells,” says Norton.
• When the body is in this “starving-not-starving” type of mechanism, fat storage is also happening at the same time, which could be disastrous long-term and nix all the benefits.
• “They lose the protective gamma delta T-cells in the fat,” Dixit said.

What It Means For You

“This is certainly interesting and highlights some potentially important details for people who want more information on how effective and safe a keto diet is. Because this study was done with rats, the results cannot be expanded to humans just yet though,” says Hultin.

Norton happens to think us humans shouldn’t automatically think it has the same impact for us long-term.

“This doesn’t mean much for keto-ers because mouse studies are preliminary. Something being the case in mice won’t automatically be the same in humans,” says Norton.

“I don’t agree with the idea that keto will have the same negative effect on humans as it did in this experiment,” Norton explains.

Still, this study highlights the importance of future research to see if these pathways function similarly in humans as they do with rats. We may find that the results with humans are different or more nuanced, as our health is influenced by numerous other health behaviors like exercise, sleep, stress, and the content of our diets, she adds.

Is Keto Sustainable?

It could be, but based on this preliminary research, it might not be the best diet to choose long-term.

Still, “small doses,” is likely longer for humans than mice. By “short doses” they meant one week in mice. “That would probably translate to a longer time frame in humans. But we don’t know exactly how much,” says Norton.

However, regardless of the length, if you find it too challenging and restrictive, it may just not be the kind of diet that you want to live on forever.

The Best Type of Diet

“The best type of dietary plan is one that you can stick with long-term that supports your body’s need for protein, fat, carbs, and vitamins/minerals. The ketogenic diet is very restrictive and can eliminate key nutrients like fiber from complex carbs and many different vitamins and minerals,” says Hultin.

Instead, focus on a whole-foods, balanced diet and be less concerned with using keto as a weight-loss tool, unless you absolutely need it or want to give it a shot.

How Long Should You Do Keto?

The length varies based on the situation, too. “Doctors prescribe keto to epilepsy patients only. Even then, it’s meant to be a temporary nutritional therapy, lasting for up to 2 years,” says Norton.

Likewise, those following keto for weight loss plan to do so until they’ve reached their desired weight. So, that time frame could be longer or shorter based on the individual.

“I suggest following it for 3-6 months or until you reach your desired weight. Even if you don’t follow it long enough to reach your desired weight, keto will help your body become more metabolically flexible, meaning it will learn to utilize fat for fuel,” says Norton.

“I don’t think it’s necessary to follow keto for longer than that. After you’ve reached your goal, sticking to unrefined carbs and eating balanced can help you maintain good health,” says Norton.

Yet, if you’re using keto to manage diabetes, then long-term keto may be an option since diabetes is reversible, but not curable, Norton says—just speak to a physician first.

Is keto safe, though?

Yes—the keto diet can be safe as long as you do it the right way.

“Keto can be safe if it’s managed correctly and monitored by a medical professional. Make sure to work with a registered dietitian as you get started making sure the diet is balanced and meets your needs,” says Hultin.

Consider baseline lab testing with your physician and on-going monitoring to make sure that electrolyte levels, kidney function, and cholesterol levels are all safe, too.

Adding supplements can make it safer and easier too. The ketogenic diet is naturally low in fiber—so constipation can become a real issue. “Work closely with your medical team about all of these concerns so that you’re safe on this type of diet if you choose to pursue it,” Hultin says.

Positive Findings of the Research

Of course, while it might not be the best news for keto fans or those wanting to try it, there are positive aspects that come from it. “Human studies (and clinical trials) have often found keto to be promising in reducing seizures, slowing down age-related brain diseases, and lowering blood glucose and hemoglobin A1c levels in people with diabetes,” says Norton.

“Less is known about how the diet and long-term ketosis influences inflammation and metabolic health,” she says, but at least we know there are short-term benefits.

“My takeaway from this is that the keto diet can and has helped people lose weight. Being overweight is known to be linked to low-grade inflammation and countless health risks,” Norton says.

If keto can help you lose weight, then the benefits may outweigh potential risks suggested by a mouse study.

How to Practice it in Smaller Doses

There is no reason to not try the smaller dose approach, but you may want to extend it a few more weeks to see how things go before breaking away unless you do see negative results.

Research found that human bodies take time to adapt to a keto diet, though. Once they adapt, their bodies become more efficient at utilizing fat and ketones for fuel.

This is known as “keto adaptation” and takes around 3-4 weeks of keto eating to take place. “So, it is a good idea to follow a keto diet for more than a couple of weeks to reap its benefits,” says Norton, who does recommend doing it for 3-6 months on average.

Once you’ve decided there’s no need to follow keto anymore, gradually reintroduce carbohydrates, making sure they’re unrefined and come from real foods like whole grains, legumes, tubers, and fruit. Avoid added sugars and limit sweets as much as possible—junk food is not good for you on any diet!

How To Transition After Weight Loss

If you only have a few pounds to lose, short-term keto of up to two months followed by a slow transition into balanced, whole food eating may do the trick.

“However, keto is most practical for people who need to lose a lot of weight and have not managed to lose it on other diets. The diet is extremely different from how people usually eat, and it takes a lot of practice and dedication, so you’re more likely to be motivated to switch to such a lifestyle if your life and health depend on it,” says Norton.

When you do transition, eat whole foods, keep junk at bay, and bring back carbs slowly to not overwhelm the body and experience negative side effects, such as fatigue, digestive discomfort, impaired sleep, and low energy.

The Future of Keto

Keto is a huge trend right now—it likely won’t die down too fast based on this new research. But, it probably will if more research shows it to be less beneficial long-term, much like other fad diets tend to lose that trendy factor with time.

“I’m expecting it will fade as several other very low carb diets have in the past based on long-term dietary trends. In the US News and World Report 2020 Best Diets Overall this year, balanced diets like Mediterranean and DASH got ranked the highest and keto got ranked second to last so the fact that it is already showing up in this way makes me think that it may fade over time,” says Hultin.

“However, it is definitely used in a number of medical conditions as a treatment so it will likely continue to be used as a medical therapy,” she says. Just the go-to method for weight loss and healthy living idea may become less popular within the next couple of years as people choose other diets, like the Mediterranean, as a preferred option.

Hopefully, more studies involving people will be carried out. This will help us understand more about the diet.

“Unfortunately, we know very little about the mechanisms behind keto and ketosis. Even though doctors have been prescribing keto as an epilepsy treatment for a century, no one knows why it works,” says Norton.

The post New Yale Study Shows Keto Might be Most Effective in Smaller Doses—But Is It? appeared first on Fresh n' Lean.

SUMMARY

Intermittent fasting is growing in popularity, and some choose to do it in conjunction with a keto diet. In theory, fasting should work to get you into ketosis more quickly.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

If you are on the keto diet, you might be thinking, “Jeez, this is already hard enough.”

I mean, the keto diet is generally restrictive, since you’re slashing carbs and bulking up on fats, and there’s a lot of precision and counting that goes into keeping track of macronutrients and staying in ketosis.

Throw intermittent fasting into the mix and you get “keto fasting“. A new way to practice keto by combining intermittent fasting (or IF) with the ketogenic diet.

While it’s growing in popularity, the true benefits of keto fasting are still questionable and the challenge of combing the two may not be worth it. Not only do you have to monitor everything you’re eating, your macronutrient requirements, and your ketosis levels throughout the day but now you’re also balancing the timing of it all.

Yet there has been great buzz about the benefits of doing intermittent fasting in terms of promoting weight loss, having greater energy and sleep, and stabilizing blood sugar.

Why is keto fasting becoming popular?

“Fasting leads to drops in blood sugar levels and can deplete liver glycogen stores quickly,” says Sofia Norton, RD at Kiss My Keto, which makes sense that it would be helpful for those on keto, too.

Does intermittent fasting help with keto?

A 2002 study involving children put on a keto diet found no differences in the time it took to get into ketosis between protocols that used a fast and those that did not.

What that means is that you probably won’t get into ketosis sooner just because you fasted.

So, unless you want to do intermittent fasting when on keto and find it to be helpful for your progress, don’t feel obligated to do it just because of the potential benefits, which have not been thoroughly studied.

How might keto and intermittent fasting work together?

Intermittent fasting should, in theory, speed up the time it takes to get into ketosis.

You could do both together, since going on an intermittent fasting program could help you get into ketosis faster and stay there, due to the benefits on blood sugar levels.

Yet, there is not enough evidence to show that fasting can lead to such effects.

Side-effects of combining intermittent fasting and the keto diet. 

• Intermittent fasting can cause sharper drops in blood glucose and glycogen depletion than gradual initiation of a keto diet. This can leave you feeling weak, tired, and hangry.
• And it’s scarier for those with medical conditions involving blood sugar and metabolism.
• For those with diabetes, the challenge can be even greater because it is difficult to balance your insulin needs when you completely skip meals. It can even be downright dangerous.

Of course, if you do have diabetes or a medical condition, consult with your doctor before starting IF when on keto. (And you should also get the green light for doing keto in general, too!)

Should you combine intermittent fasting and keto?

• Intermittent fasting can definitely enhance the weight-loss and longevity benefits of the keto diet!
• However, if you’re not ready to commit to a combo of both carb and food intake restriction, it may be too much for you.
• Again, it’s double the restriction and attentiveness to both diets.

The best diet is one you can commit to in the long run, and IF combined with keto can be too extreme for most people.

How to make keto fasting easier. 

Fast in shorter increments!

By going for shorter fasts (say, 10 hours) instead of loner ones, you can make it easier to transition into and get used to.

Fasting only periodically and when you’re not busy can also make the task less daunting. So, you may not want to do it every day, every week, and during times when you’re super crazed at work or are juggling a million tasks in the day!

You could, for example, fast every other weekend. The 5:2 diet, where you eat regularly for 5 days and eat few calories for 2 can also seem more sustainable than complete food restriction.

Intermittent Fasting Schedule 

OK—let’s plan!

If you’re set on trying keto fast, here’s what an intermittent fasting schedule might look like when you’re getting started.

16:8 Fasting Method

The best and most effective fasting method is the 16:8 fast.

• 8 PM: Eat dinner (Start your fast)
• Morning: Skip breakfast
• 12 PM: Eat lunch (Break your fast)

This basically means you’ll fast for 16 hours. Most people choose an overnight fast because it still counts as a fast and is easier to do than whole-day fasting.

To make things easier, you could utilize a pre-made keto delivery service to save time on cooking and meal prep. The Fresh n’ Lean Keto Plan is fully keto-approved, and the meal plan changes each week so you’ll get a variety of nutrients in your diet. 

Eat fat-rich foods and MCTs.

• During the feeding window of the 16:8 fast, eat fat-rich foods to support your ketosis:
  • Butter
  • Olive oil
  • Turkey bacon
  • Avocado
• And you can add in MCTs to help make ketones and boost keto results. Incorporating MCT oil can also help speed up the process since the liver converts MCTs into ketones.
• Other sources of MCTs include coconut and palm kernel oil, too, so feel free to use those in coffee, baked goods and recipes, and more.

So, intrigued? Give it a go and see if it works for you!

Keto Fasting FAQs

How long should you fast on keto?

1-2 times per week.

Like with all things in life, practice moderation. Fasting once or twice a week should be enough to give you the weight-loss and health benefits of IF. Avoid whole-day fasts or practice them every other week at most. You need some food each day to avoid being malnourished and low in fuel.

What’s the fastest way to get into ketosis?

Research shows that people get into ketosis within 3-7 days on average. Getting into ketosis sooner than that is not physiologically possible. 

Your body needs to use up its glycogen stores and send signals that promote the release of triglycerides from fat to be converted into ketones, all of which takes a set amount of time. Any differences in the time it takes to get into ketosis between people are small, so it’s okay to think in general terms for timing.

Can you feel when you are in ketosis?

Most people can tell they’re in ketosis by looking at the signs and symptoms.

These signs might be:

• Greater ketone levels in the blood and urine
• Fruity breath (which comes from the presence of acetone, which is a ketone body)
• Weight loss (caused by initial water loss)
• Mental clarity (which you’ll find after a short period of brain fog from low glycogen stores as the body adjusts)
• Sleep changes (ketones can affect how your brain works, so it can be irregular at first, but then you should sleep better).

The best way to check if you are in ketosis is by testing your ketone levels with urine test strips. These are non-invasive, cheap, and can be bought at the pharmacy.

Another way is with a blood ketone meter, but this one is more expensive and invasive. 

How much weight can you lose in a month with intermittent fasting?

You can lose 1-2 pounds a week.

Yes, that’s huge! Yet this happens if you eat fewer calories than your body is burning. Initially, you may notice even greater weight loss, but this is mostly water weight.

Can you lose belly fat with intermittent fasting?

Yes, definitely.

If you are doing IF and keto together, you might lose weight faster though—especially in the abdominal region!

The keto diet combined with IF can improve metabolic health, which can boost visceral fat (belly fat) loss.

Can you drink water when intermittent fasting?

Yes, you should drink water while doing IF.

Not drinking water while fasting can put you at risk of becoming dehydrated and it can also negatively affect your metabolic functioning.

Can you have keto coffee while fasting?

You can have sugar-free, dark coffee since it contains zero calories, too. (Great for java lovers!)

Plus, a more popular drink is bulletproof coffee, which is made with freshly brewed coffee, butter or ghee, and MCT oil. The added fats in this coffee won’t spike blood glucose but can actually support ketone production—which speeds up the time to ketosis.

What can you have while fasting?

Some forms of IF, like the 5:2 diet, involve a small amount of food during the fasting period, which is typically around 500 calories worth of food a day.

Others, like the 16:8 method, allow only zero-calorie liquids like water, tea, and coffee during the fasting window.

If you’re combining intermittent fasting with the keto diet, however, you can safely consume MCT oil, other oils, and butter during your fasting window. These are pure sources of fat, and fat does not raise blood glucose levels—the main point of IF. 

The post Should You Do Intermittent Fasting While on Keto? appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

The keto diet has become the new hot diet for weight loss, greater energy, focus, performance and even sleep; yet, let’s be real, it’s pretty restrictive.

You’re increasing fat intake to make up about 80 percent of your daily calories and slashing carbs down to under 25 grams of net carbs or so.

Luckily, there are variations that can help you tailor the keto diet to your needs. By choosing the type of keto that’s right for you, you can bend the rules a bit to make it less restrictive while still taking advantage of the benefits of keto.

So, whether you’re just getting started and looking for some guidance or trying to figure out how to make keto work for you, we’ll walk you through and help you decide which type of keto is best for you. Let’s get started!

4 Main Types of Keto

There are four main versions of the ketogenic diet, all of which are backed by research for providing good, positive results like weight loss, greater energy, better workout performance, and increased muscle building:

1. Standard
2. Cyclical
3. High-protein
4. Targeted

Other Variations of the Keto Diet

1. Lazy/dirty keto
2. Clean keto
3. Very low carb keto
4. Well-formulated keto
5. MCT oil keto
6. Calorie-restricted keto
7. Vegan keto
8. Eco keto

Let’s dive a bit deeper into each type and for whom they might be best based on goals and lifestyle.

If Want to Lose Weight, Go With Standard

There’s nothing wrong with sticking to a simple, classic version.

Sometimes it’s best to keep it simple with the standard version that the average keto dieter follows, especially when research has backed up its positive results in terms of stabilizing blood sugar (great for those with diabetes) and weight loss.

How To Do It

For the Standard version, you’d keep fat intake high with 80 percent of calories coming from fat, and carbs low at under 25 grams of net carbs or less. 

What the heck is a net carb? Here are some keto basics to get you started.

What You Get To Eat

Fats will come from healthy sources, like grass-fed butter and meat, as well as nuts, avocado, fatty fish, and seeds. You’ll avoid sugar, added sugar, and high-carb foods, like beans, legumes, whole grains, and of course, junk food.

Instead of sugar, you’ll have sugar alcohols, which don’t spike blood sugar or lead to cravings.

Benefits of Standard Keto

And you’ll reap the same rewards like weight loss, less bloating, zero brain fog, better energy levels, sounder sleep, and a greater sense of wellbeing.

This version is great for those who need basic structure, with reputable, backed evidence to support their actions, as shown above.

If You’re Looking to Bulk Up, Go For High Protein or Cyclical

For those who are trying to lose weight on keto but also gain muscle, where you might be lifting weights 4-6x/week, these two variations might be best.

Let’s talk about high-protein keto.

High-Protein Keto

How It Works

True to its name, high-protein keto involves eating more protein, especially after a training session to help repair muscle damage and build strength. Instead of protein being 20 percent or so of calories, it’ll be higher at 30 percent of calories, with the other 65 percent for fat and a tiny 5 percent from carbs.

According to research, this small increase can do wonders for your training and muscles, though! And it makes it easier to bulk up in workouts.

On this variation, you’re using about 10 to 15 percent of standard keto’s fat intake and just using it for protein intake instead. A good way to think of it is adding in 2 or 3 oz. of a piece of protein like fish, steak, or chicken to your plate. So, instead of enjoying a 3 oz. piece of chicken, you might have 5 oz. or 6 oz. at that meal.

What You Get To Eat

In terms of what you get to eat, you’d eat the same foods as you would on standard keto, just larger servings of protein, with protein that’s scattered throughout the day in snacks and meals to help produce more muscle.

For standard keto, if you’re sedentary, eat 0.8 grams of protein per pound of lean body mass at a minimum. If you are active, go for 1-1.2 grams of protein per pound of bodyweight. Since you are adding in more, add those extra grams, as explained above, but do not go over, as that is too much protein for ketosis.

Benefits of High-Protein Keto

Since they still include the same fat distribution as standard keto, you’ll be able to lose weight and get the same benefits in terms of energy and performance. Yet, you might change the protein and carb distribution to better fuel and recovery for and from those workout sessions.

Potential Drawbacks

Beyond the benefits, a drawback might be that you need to then be more vigilant for protein intake to make sure you’re getting more but not too much to offset ketosis. This version requires a bit more thinking in terms of the macronutrient breakdown.

Cyclical Keto

The other version you can choose for the same results but through carb manipulation rather than protein distribution is cyclical keto.

How It Works

Here, you are adding in more carbs on training days or using your net-carbs allowance around the workout, so you might eat them before and after, or just before to fuel your workout.

Here’s an easy way to do it: add in an extra 10 grams of net carbs before the workout and after the workout to fuel up and repair muscles. That is an extra 20 net grams of carbs a day.

Or you might just use an extra 10 grams of net carbs before the workout alone so you can have greater endurance to hit the weight room and then stick with more fats and protein post-workout for muscle recovery.

What You Get To Eat

In practice, this means adding in a protein bar or crackers with some nut butter pre-workout or post-workout. It could be as simple as just an extra snack that has some carbs to it. You’d eat the same foods as standard keto—just adding in a few extra carbs each day.

Consider a protein bar before or after. That bar might have 200 or so calories, along with perhaps 11-15 grams of protein for muscle building and fuel. Some examples are Perfect Keto Protein Bars, Atlas Protein Bars, and Love Good Fats protein bars. These are my three favorites. Or you can add in another serving of low-carb crackers to go with your 1-2 tbsp of nut butter pre-workout.

Potential Drawbacks

A drawback for this version might be that you’re adding in more carbs and cycling, so you need to make sure the extra carbs you’re eating don’t kick you out of ketosis. A good rule of thumb is to avoid going over those extra 10-20 grams of net carbs a day. If you do go for 20 extra grams, split it up so it’s 10 grams pre- and post- workout rather than all at once, which is overwhelming on the body.

If you notice that cyclical keto is getting in the way of your results, go back to standard keto or try a different version, like targeted keto.

If You’re Looking to do HIIT Sessions, Do Targeted Keto or Well-Formulated Keto

If you’re breaking a sweat often, you might need to target carbs.

This is pretty similar to cyclical keto, since you’re targeting carb intake at certain times to best use them for fuel and to not store them as fat or have them lead to spiked blood sugar levels. The only difference between this and cyclical is that this one is specifically targeted around workouts for that pre-workout grub to make high-intensity workouts easier.

Targeted Keto

How It Works

Targeted keto is using your carb bank for when that energy source is most needed—and if you’re a HIIT junkie who loves high-intensity training, running, and sprints, where that heart rate is sky high, then you’d use those carbs to provide energy for the workout.

What You Get To Eat

Again, you’d eat the same foods as you would on standard keto, but you would time your carb intake according to workouts. You might also increase carb budget, too, as you would with cyclical keto.

We suggest eating your carbs 30 minutes to an hour before your workout to optimize your energy. If you eat right before you might get a stomach ache and not give your body enough time to process those carbs for fuel.

Potential Drawbacks

A drawback might be that you’re using up more carbs from your bank in a pretty timely shot, rather than spreading it out throughout the day. Yet, research has shown it can spur weight loss and help with training, so it if you’re an athlete on keto this could be the way to go.

You also need to increase electrolytes, as you’re sweating at high volume.

Well-Formulated Keto

How It Works

Here’s where the well-formulated keto variation comes in. On this plan you are focused on increasing mineral balance and electrolytes, both of which are lost through sweating. If you’re doing HIIT work, you’re dripping. A lot. So on this keto vartiation, you’ll be fueling up with foods that will restore lost minerals and give you the energy you need to keep up your workout routine.

What You Get To Eat

On this version you are eating the same foods as standard keto, with the same macronutrient ratios, but you are also prioritizing foods rich in electrolytes, such as those with magnesium, calcium, and potassium.

That means eating more leafy greens, nuts and seeds, and plain full-fat dairy (think cottage cheese or Greek yogurt). And supplementing with electrolyte tablets, as well as making sure to drink ample fluids, like water and coconut water, in the day.

Benefits of Well-Formulated Keto

A positive is that you are getting in more hydrating elements to better your body and performance. And you are fighting fatigue and bloating that can come with dehydration. This can boost weight loss, too.

Potential Drawbacks 

A drawback is you’re paying for extra electrolytes through supplementation, so perhaps it isn’t right for someone with a thin budget for products. Apart from that there aren’t other drawbacks, since you’re just getting in more vitamins, minerals, and fluids, which is good for you.

If You Care About the Environment, Go With Vegan or Eco Keto

Sustainability and plant-based eating might require a different version than standard keto.

Since most sources of fat and protein on standard keto do contain animal protein (think grass-fed butter, beef, eggs, and dairy, as well as fish, pork, and poultry), it might be hard to make sure you’re getting enough fat and protein from non-animal sources. Plus, the production of animal proteins can tax the environment, increasing your carbon footprint.

That’s why if you’re a conscious-consumer, following a vegan or eco keto version might be right for you.

How It Works

Eco keto and vegan are very similar—vegan keto is about cutting out ALL animal meat and dairy while eco keto is a variation that focuses on plant-based and sustainable eating. Either version will have the same macronutrient ratios as standard keto, help you stay in ketosis and lose weight, while still sticking to your dietary needs and lifestyle preferences.

What You Get To Eat

On both of these diets, you’d fill your plate with avocado, coconut oil, nuts and seeds, tofu and soy-based protein, leafy greens and veggies.

Benefits of Vegan and Eco Keto

A positive is that you’re eating in a wholesome manner that’s aligned with your values and lifestyle. On top of that, the fat and protein you’re eating is healthy. high quality, and sourced from sustainable practices.

Potential Drawbacks

A potential drawback of this variation is that the cost of higher quality ingredients could add up quickly. This variation is also more limiting in what you can and cannot eat (on a diet that is already pretty restrictive!) Nutrients, like iron and protein, are less readily absorbed by the body from non-animal sources, and they come in smaller amounts per serving that’s equivalent to a serving of animal protein.

So, you need to be extra vigilant to make sure you’re getting enough nutrients to fuel the body—and if you’re not then supplementation might be helpful! It can be hard if you do not know how to pair foods appropriately, so chat with your RD if worried!

If You’re Kind of Lazy, Go With Dirty Keto (Not Recommended)

FYI—this is NOT the best keto variation to go with for fat loss and health.

How It Works

With lazy keto, the focus is solely on hitting your net carb goals instead of priotizing healthy food sources. By the lazy keto philosophy, as long as you’re staying under the 25g of net carbs per day then you’ll be in ketosis and be able to lose weight. The problem with this approach is it usually endorses eating a ton of junk food that takes it toll on your body and can be extremely detrimental to your health.

What You Get To Eat

On this version of keto, your diet consists of eating fried, processed and fattening foods that aren’t so good for your heart, body and energy levels. (who feels great after a double bacon cheeseburger??).

I mean, we get the appeal, who doesn’t love bacon, right? Yet, this version is all about throwing the rules out the window and just focusing on macros. With lazy keto, you can eat many things that are restricted on other diets, like these high-fat meats and dairy, but this variation is not healthy.

Potential Drawbacks

Since you’re mostly eating junk and processed foods, this usually results in high cholesterol, less fat loss and lower energy levels.

We don’t recommend this diet, as the drawbacks are clear, and the one positive is that you get to “cheat” and be lazy. And you might not get the results you’re looking for, which makes it not a great diet to follow at the end of the day.

If You Favor Clean Eating, Go With Clean Keto

That means whole foods all the way.

How It Works

Think the opposite of “dirty keto.” With clean keto, you are eating the same foods you would eat on standard keto, in the same proportions, but you’re choosing healthier and leaner proteins, using healthier cooking techniques, and choosing mostly unsaturated fats.

What You Get To Eat 

What does this look like? That means you’d choose olive oil over ghee or grass-fed butter for your broccoli. You would use lean turkey meat to go with eggs, rather than bacon or sausage. You’d favor avocado, nuts, seeds, and salmon, which have unsaturated, healthy fats, and keep saturated fats, from pork, steak, and coconuts, more so in moderation.

Benefits of Clean Keto

A positive is that it benefits your heart health and offers great nutrition. A drawback might be that it’s extra limiting on an already limiting plan. Yet, this version is pretty similar to standard keto in nature, and you’ll get some great weight loss, energy, and cognitive benefits, too, since you’re eating “clean” healthy foods.

If You Want an Extra Brain Boost, Go With MCT Oil Keto

MCTs help improve cognitive thinking and brain health.

How It Works

This version looks just like standard keto but with more MCTs when possible. The idea behind MCT Oil Keto is to maximize brain performance as well as the benefits of keto by consuming ultra-healthy fats.

What You Get To Eat

What does that look like? It means you’ll eat the same foods as standard keto but you’ll add MCT oil to your morning cup of coffee, and you might include it in a fat bomb recipe, choose a protein bar that has infused MCT oil inside, or add it to a smoothie or post-workout shake.

Benefits of MCT Oil Keto

You’re not impairing ketosis at all, as MCTs have no carbs. You’re only increasing your fat intake, which is helpful for ketone production and you’ll reap those brain benefits to think clearer throughout the day.

Who might benefit? Anyone really! Who is it not for? Perhaps someone who doesn’t want extra calories, as MCTs do add in some calories to basic things, such as a coffee.

If You Are Really, Really Set on Weight Loss, Go for Calorie Restricted or Very Low Carb Keto

Be warned—these two are tough.

Very Low Carb Keto

How It Works

For Very Low Carb keto, you’re keeping your carb count very, very low. Instead of the already highly restrictive 25g of net carbs, low carb keto limits net carbs to under 20 grams each day. That’s not much! A single english muffin has about 24 net carbs. Of course, this will lower calories, but the focus on this variation is making carb count even smaller.

What You Get To Eat

You’d follow the same plan as standard keto—the same foods, the same ratios—but you’re decreasing the carb bank.

Benefits of Very Low Carb Keto

A positive is that you’re consuming fewer carbs for those weight loss, ketosis benefits, and it’ll be easier to stay in ketosis, since you’re not eating as many carbs.

Potential Drawbacks

Yet a huge drawback is that you’re restricting precious carbs even further! For those who LOVE carbs and are already struggling to get to 25 net grams a day, this diet is not ideal.

Calorie Restricted Keto

How It Works

The purpose of calorie restricted keto is to accelerate weight loss by counting calories to make sure you have a caloric deficit. The problem with this variation is that it can be highly restrictive and challenging to meet all your daily nutrient requirements.

What You Get To Eat

For this version, you’re eating the same foods on standard keto, and you have the same nutrient breakdown, but you’re more focused on calorie counting. For this variation you’d want a journal or a calorie counter app to help you track.

And you might work with a dietitian who can help you figure out how many calories you need to function each day, and to help you make sure you’re getting enough fuel. A huge drawback and fear on this variation is malnourishment, so you need to be careful to not go too low in numbers.

Potential Downsides 

This diet is not appropriate for those who have struggled with disordered eating in the past or who are trying to gain muscle or increase their fitness training, as there’s a deficit in nutrients to fuel the body and strengthen muscles.

FAQs

What is the best keto diet type?

That is hard to answer since it depends on the person. One version might be great for one person (like a vegan) while another is best for someone else (like a carnivore). The same goes for athletes versus non-athletes, where athletes might need targeted, high-protein, or cyclical. Listen to your body and choose one for yourself.

How can I reduce stomach fat?

The best way is to do standard keto or a high-protein or cyclical keto, since those allow you to workout more and exercise the “core,” or abdominal region. Plus, work on increasing electrolytes on one of these versions too, since hydration reduces bloating, making the stomach trimmer.

Is it good for your body to be in ketosis?

Yes, it is, as you are producing ketones and burning more fat, which is how you lose weight and gain energy. This is the whole outcome that people desire from the diet. So, you want to be in ketosis as much as possible.

Is it safe to use a variation of keto long-term?

More research needs to be known before giving a definite answer, but it appears likely. Since staying on standard keto forever is also doable, these variations should be too—if not easier, as some allow for more carbs and more flexibility over others.

Can you switch from one variation to another?

Yes you can. If one isn’t working, consult with a doctor and discuss a different one. Consider it trial and error until you find a version suitable with your lifestyle.

If I am eco or vegan keto, should I supplement?

You might want to supplement with iron and omega 3s, as you might not be getting enough from plant-based foods alone. Your dietitian or doctor can better advise if you should take additional nutrients or not.

The post Types of Keto & How to Choose The Best One For You appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

If you’re on the ketogenic diet, you’re probably thinking that sweeteners are off limits.

And for the most part, you’d be right! I mean, the whole point is to slash carb intake and keep sugars low in order to lose weight and feel healthier. So, goodbye donuts!

Yet, you actually CAN (and should in some ways!) have sweeteners when on keto for those times you need to indulge a bit in a sweet snack or dessert. You’re human, anyhow!

So, if you are going to give in to something rich and sugary, you want to make sure it is still free of or low in carbohydrate count and does not have additives in the sugar that will create blood sugar spikes or lead to swings and crashes later on.

If you do choose sugar that compromises your blood sugar levels—elevating them and throwing your metabolism off—then you might fall out of ketosis, which will cause the body to stop producing ketones and to start storing fat, rather than using it for fuel.

Luckily, there are great sweeteners to have on keto.

If you are unsure which sweeteners are keto friendly, we’ll break down how each sweetener compares on taste, sweetness level, reaction in the body, calories and carbs per serving, and cooking purposes or use.

Keto Sweeteners Cheat Sheet

Use These:

Erythritol: 0 glycemic index, 5 grams of net carbs, only 20 calories per 100 grams. It’s a sugar alcohol so it passes right through the body. It’s also natural, affordable, versatile, and has about 70% the sweetness of sugar.

Monk fruit: The extract contains 0 glycemix index, 0 grams of net carbs, and 0 calories per 100 grams. However, it is often mixed with molasses, or sugar which can alter the carbs and calorie content so keep an eye for that. It has about 100-250x the sweetness of sugar and can be used in all the same ways.

Stevia: 0 glycemic index, 0 grams of net carbs, 0 calories per 100 grams. It has about 30-150x sweeter than sugar. Great for those with diabetes or on keto looking for an alternative. Often comes in powder or liquid form. Goes best with desserts, teas, coffees.

Avoid These: 

FiberYum: Very high gylcemic index of 35, which means it will spike your blood sugar levels to double that of regular sugar. It can knock you out of ketosis and trigger sugar cravings. It’s also very high in calories, roughly 660 per 100g.

Yacon Syrup: Packed with sugar and high in calories. Often results in digestive discomfort, nausea or diahrrea. While it only has 3 grams of net carbs per 100 grams, this is not recommended on keto.

Tagatose: For some it can cause digestive issues and act as a laxative. It also tends to be very high in calories and net carbs which can derail your progress on keto.

View the full comparison chart here →

The Best Keto Sweeteners

Now, here’s a breakdown of the most keto-approved sweeteners and a few you should avoid. Here’s how they compare:

1. Monk Fruit

• Pros: Completely natural with a mild taste.
• Cons: Expensive and needs to be mixed with other lower-quality sweeteners to make it affordable.
• Taste: Mild, sweet, with some people reporting an aftertaste.
• Best uses: As a sugar substitute in most dishes calling for sugar.

2. Erythritol

• Pros: An affordable and versatile sugar alcohol that ranks zero on the glycemic index scale.
• Cons: It can cause bloating and diarrhea with larger doses.
• Taste: It has 70% the sweetness of sugar with a minty or cool aftertaste.
• Best uses: In fruit-based desserts where the aftertaste won’t cause problems.

3. Stevia

Stevia is a sweetener extracted from the Stevia plant, aka sugarleaf or candyleaf. It’s one of the best sweeteners for keto dieters.

• Pros: It’s all natural and contains 0 calories. You need to use only a tiny amount to get the same sweetness level as sugar.
• Cons: It has a liquorice-like or bitter aftertaste, which might not taste great. It’s expensive compared to sugar and many other sweeteners and some people experience bloating and gas.
• Taste: 30-150 times sweeter than sugar with a liquorice hint.
• Best Uses: In low-carb desserts, tea, and coffee. Best when combined with other sweeteners to offset the aftertaste.

4. Sugar Alcohols

Xylitol and erythritol are examples of popular sugar alcohols.

• Pros: Affordable and won’t cause tooth decay.
• Cons: Some may cause bloating and diarrhea, especially in large doses.
• Taste: Many have a similar level of sweetness to that of sugar, but also leave a cooling aftertaste.
• Best uses: As a sweetener for drinks and desserts.

5. Inulin-Based Sweeteners

• Pros: A great prebiotic sweetener with many health benefits. Can also double as a texture-enhancing ingredient since it is a water absorber.
• Cons: Can cause digestive issues in some people.
• Taste: It has a mildly sweet taste, but it also enhances the sweetness of food.
• Best uses: For baked goods and creamy desserts.

6. Aspartame

Aspartame is the main sweetener found in many diet sodas and sugar-free packaged foods.

• Pros: It’s almost completely calorie-free. It’s good for dental cavity prevention. And it’s relatively affordable.
• Cons: Not the best sweetener for cooking. This sweetener is approved by the FDA and considered safe to use. The latest studies on aspartame have concluded that there’s no connection between aspartame and cancer.
• Taste: 200-times sweeter than sugar. Some report a metallic aftertaste.
• Best Uses: Use in cold and uncooked food because it tends to break down when heated, becoming less sweet.

7. Sucralose

• Pros: Affordable, easy to find, and can be used in small quantities.
• Cons: Animal studies found that it can negatively affect gut bacteria.
• Taste: Up to 1000 times sweeter than sugar.
• Best uses: In most desserts, drinks, and sauces.

8. Allulose

• Pros: It’s a low-calorie and low-sugar sweetener that can be used on keto.
• Cons: It’s relatively new on the sweeteners market, so you might not find it being sold directly to consumers.
• Taste: It has 70% sweetness of table sugar and there’s no bitterness, as well as a cooling sensation.
• Best uses: In salad dressings, sauces, fillings. Usually found in low-sugar convenience food.

9. Bochasweet

• Pros: Tastes identical to cane sugar and has no net carbs.
• Cons: Fairly expensive compared to some other sweeteners.
• Taste: Identical to sugar with no bitter or cooling aftertaste.
• Best uses: Can be used to sweeten desserts and drinks.

10. Isomalt

A sweetener belonging to the sugar alcohol group made from beet sugar.

• Pros: It does not affect blood glucose or insulin levels, and it does not promote tooth decay, like others do. It is also low in calories, providing half of the calories of sugar.
• Cons: It can cause flatulence and diarrhea in some people. In general, it should be eaten in small quantities to avoid side effects.
• Taste: It’s less sweet than sugar, but the type of sweetness is almost identical with no aftertaste.
• Best Uses: Popular for cake decorations. It has the same texture and appearance as sugar, so it can be used just like regular sugar.

11. Maltitol

A sugar alcohol with half the calories of regular sugar and a small effect on blood glucose, so it’s okay for keto.

• Pros: It’s a sugar alcohol so most maltitol passes through the digestive tract undigested and has 0 net carbs. It also behaves just like table sugar in cooking and baking.
• Cons: Doses of up to 40g can cause flatulence and doses of 90g and above diarrhea. So, be careful with how much you use. It has a high glycemic index but since it’s a sugar alcohol it doesn’t have that much of an effect on blood sugar. Still, use in moderation.
• Taste: Almost as sweet as sugar with a subtle cooling effect.
• Best Uses: Use it in small amounts to sweeten coffee, tea, smoothies, and baked goods. Avoid using it for making caramel candy and recipes that need a lot of sweeteners, since you cannot use large quantities.

12. Saccharin

• Pros: It’s heat stable, so it can be used in cooking and baking and it has no calories and does not raise blood sugar. A small amount is needed to achieve a high level of sweetness, which is another perk!
• Cons: It’s an artificial sweetener with no added health benefits other than helping reduce calorie consumption. It needs to be mixed with other sweeteners to remove the aftertaste.
• Taste: Up to 300 times sweeter than sugar, but with a metallic aftertaste.
• Best Uses: Sprinkling over food since, it isn’t very water soluble. Goes well in cookies, jams and jellies.

Which keto sweeteners are the best?

You cannot go wrong with erythritol, and that’s probably why it is most common, along with monk fruit.

You’ll find these in most chocolate snacks or coated foods, sweet but non-caloric or low-calorie beverages, protein bars, and more. The same with homemade baked goods!

“I mostly prefer erythritol because it is considered natural, because it is affordable, and it is fairly versatile,” says Sofia Norton, RD. Yet you can enjoy the others from the list that are recommended, too.

The Worst Keto Sweeteners

Here are the five sugar substitutes that are not recommended on the keto diet.

1. FiberYum

• Pros: Prebiotic and all-natural.
• Cons: There is a high possibility that it can raise blood glucose levels like glucose syrup, especially if it is enzymatically produced.
• Taste: It’s moderately sweet.
• Best uses: In baked goods, syrup for pancakes, protein bars.

2. Yacon Syrup 

• Pros: Doubles as a gut-benefiting prebiotic.
• Cons: Very high in sugar and calories—not great. A teaspoon has around 2.8g net carbs.
• Taste: Similar to applesauce but sweeter.
• Best uses: Cookies, sweets and desserts.

3. Tagatose

Tagatose is a carbohydrate naturally present in some fruit and milk. (Use moderately on keto)

• Pros: It can work as a prebiotic, which will boost gut health and promote healthy digestion. And it’s recognized as safe by the FDA.
• Cons: High in calories relative to grams. It can have a laxative effect for some people at high doses, so be warned if you have a sensitive stomach. Not suitable for people with fructose intolerance. It’s expensive, relative to other sweeteners.
• Taste: 75-90% as sweet as table sugar. It’s neutral in sweetness and has no aftertaste.
• Best Uses: It’s an all-purpose sweetener suitable for cooking, baking, coffee, tea, and icing.

4. Xylitol

• Pros: Affordable, great for oral health, and similar to sugar.
• Cons: Has 2.4g net carbs per gram, a glycemic index of 7 and moderately high calories per serving.
• Taste: Comparable to that of sugar but with a mild cooling effect.
• Best uses: Best with baked goods. (Use moderately on keto as a versatile sweetener to avoid causing sugar spikes).

5. Maltodextrin (not splenda)

A natural sweetener and complex carb. Made from vegetable starch (wheat or corn) through partial hydrolysis.

• Pros: It sweetens and thickens food at the same time, and is relatively cheap compared to other sweeteners.
• Cons: It can cause spikes in blood glucose levels, which isn’t good for the heart and can lead to cravings. Some people develop allergic reactions, too, says Norton. It’s not keto-friendly and should be avoided on low-carb diets as well.
• Taste: It tastes mildly sweet, almost neutral in flavor.
• Best Uses: In recipes that need a thickener and sweetener like peanut butter and smoothies.

Which keto sweeteners are worst?

You can say goodbye to artificial sweeteners for sure and then a few others that are not recommended.

“I do not like yacon syrup simply because it won’t work well with a keto diet,” says Sofia Norton, RD. And the others on the list that are not recommended are FiberYum and Xylitol (only in moderation, as it can cause digestive discomfort in many people!).

Keto Sweeteners 101

What kind of low-carb sweeteners can I use?

“You can have a variety of non-nutritive sweeteners. Non-nutritive sweeteners, also called sugar substitutes, contain few or no calories and sugar. This means they won’t raise your blood sugar or impact ketosis,” says Sofia Norton, RD and writer.

The best non-nutritive sweeteners are natural ones like stevia, monk fruit, and erythritol. “Most natural sweeteners have been around for a long time and studies typically show they’re safe,” she says. So, you are totally fine to use them when making baked goods or sweetening your tea or coffee.

On the other hand, artificial sweeteners like aspartame and sucralose can also be safe to use, but these are frequently linked to a range of side effects. So, you’re better off choosing the others instead, especially since more research is required to totally understand their effects on the body long term.

What sugar substitutes should I avoid or limit?

Avoid nutritive sweeteners, which are basically the ones that contain sugar and calories. That defeats the purpose of being on a weight-loss benefiting diet like keto, since it’s unnecessary calories and sugars to affect blood sugar levels.

Classic examples of sugar substitutes to avoid or limit on keto are:

• Table sugar
• Coconut sugar
• Corn syrup
• Agave nectar
• Honey

“These are concentrated sources of carbohydrates (sugar) and will raise blood glucose levels significantly, keeping you out of ketosis,” she says.

You can and should always check product labels to look for these names. If you see them, ditch the bag and choose something else or make your own sweet treat instead!

How do sweeteners affect weight loss and weight gain?

“There is no evidence that sweeteners impact weight loss in any way on keto or any other diet for that matter. There are theories, however, suggesting that sweeteners can make us overeat by overstimulating taste receptors; that they disrupt the gut microflora, and that they affect blood glucose in some way, but these are yet to be proven,” she says.

A systematic review and meta-analysis published recently in BMJ found no strong link between sugar substitutes and problems with losing weight. With that said, we need to wait for more research to make a final conclusion.

Still, you can assume that enjoying the safe and natural sweeteners in moderation on keto is totally okay. You’ve got to indulge at times—for dessert, birthdays, etc.—and so doing so in a practical and smart manner is your best bet.

How do sweeteners affect insulin on keto?

Based on previous studies, researchers from Queen’s University, Kingston in Canada suggested that non-nutritive sweeteners stimulate taste receptors and cells in the gastrointestinal tract, which promotes the release of insulin and other hormones. This can maybe affect blood sugar levels, swings, and cravings when on keto.

What’s more, “this theory was explained in a study published last year in Nutrients and the same study also highlighted research linking non-nutritive sweeteners with changes in gut bacteria that can put someone at risk of insulin resistance,” she says.

However, these are still theories and more research is needed, so you can still have some sweeteners on occasion.

FAQ: Keto-Friendly Sweeteners

Here are a few more of frequently asked questions on sweeteners and sugar replacements.

What can be used as a replacement for sugar?

You can use any of the above sweeteners on this list as a replacement for sugar. Yet, we recommend going by our guideline and dietitian recommendations for the best and worst ones to pick in order to reap the most benefits on keto.

Can you have sweeteners on keto?

Yes, you can! The options are in this article, as well as our top recommendations for the safest and most keto-friendly options. As always though, enjoy sweeteners in moderation for when you need a sweet snack or dessert to settle your craving.

Which keto-approved sweetener tastes the best?

“I think most people would say erythritol because it is so widely used, is fairly cheap and because it’s not a overly sweet sweetener, ie. it is not 200x sweeter than sugar, so it is easier to dial in,” says Evans.

Can you have diet soda on keto?

You can have diet soda on keto, as there are no carbs or calories. Yet, more research is needed to truly determine the effects of diet soda on blood glucose levels and on craving tendencies. Still though it will likely not kick you out of ketosis.

Is stevia keto?

Yes, stevia is keto approved. Feel free to use it in baked goods, coffee and tea, and other sweets you make at home. It has a glycemic index of zero and will not disrupt ketosis.

Is truvia keto friendly?

Truvia is keto-friendly, like erythritol. “In fact if you look at what it is made of it is mostly erythritol with some stevia added. The reason I use the liquid stevia is to get just liquid stevia. The reason people like Truvia is that you get the combination of the super sweet stevia along with the flatter erythritol which makes it easier to mix into foods and recipes as it is not so super sweet,” says Evans.

Is honey keto friendly?

Honey can be keto friendly but it would have to be eaten in really small amounts. “It also depends on which version of keto you’re following; just low carb or the super keto 4:1 ratio diet. On the 4:1 keto you could not have honey but if you are just trying to cut back on sugar we often say, small amounts of real/natural honey is ok,” says Evans.

Do sugar alcohols count on keto?

Yes, sugar alcohols do count on keto and this can vary based on absorption. “I also think individual absorption can vary as well likely based on the microflora and individual digestion and absorption. Most sugar alcohols will list estimated carb based on expected absorption,” sayas Evans.

Xylitol is estimated around 50%. “I think this variable digestion/absorption is responsible for the variable or predicted GI symptoms. Some people get diarrhea from any sugar alcohol others can use massive amounts of erythritol without any issues,” he says.

Can you eat fruit on keto?

Fruit can be a part of a lower carb diet but if someone is moving toward the higher ratios, 2:1, 3:1 and 4:1 fruit will almost disappear. Berries are commonly used even in small amounts to keep fruit in the diet due to the fiber content, which helps offset the carb numbers.

Will vodka kick me out of ketosis?

Vodka has zero carbs, so vodka in theory is okay on keto. “If someone has a chronic disease diagnosis, I would say no we do not need the stress on the liver/body but If you are a healthy person on keto who likes a drink now and then technically it is ok. I think what vodka is often mixed with might be the issue for keto people,” says Evans. If you have hard liquor, keep it simple or with water or soda water, not sugary mixes.

Is aspartame bad for keto?

You can have aspartame on keto but it isn’t good for you, so steer clear. “It seems aspartame/phenylalanine is absorbed quickly, into the blood stream and because of this and the amount some people consume becomes an excitotoxin. This neuroimbalance can impact hormones including serotonin in some people even with just one diet soda,” says Evans.

Is stevia and monk fruit keto friendly?

Yes, both are keto-friendly and common. You can use both when making baked goods or cooking at home and you can enjoy products containing them. They have a glycemic index of zero and will not disrupt ketosis.

Is stevia and swerve the same thing?

No. They are the same in that they both will not disrupt ketosis but they are made from different things. Swerve is a blended sweetener and sugar substitute for low carb cooking. Yet it is made from a blend of erythritol and oligosaccharides instead of stevia. Swerve has no aftertaste and does not affect blood glucose levels, either.

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