Cardapio Semanal Dieta Low Carb

Cardapio Semanal Dieta Low Carb

O que você encontrará neste cardápio low carb

Neste texto, mostrarei por completo e em detalhes, o cardápio, as refeições (incluindo fotos e receitas) e os resultados quando iniciei minha primeira semana de dieta low carb, depois de um grande susto.

Eu estava obeso, com quase 120kg, e hipertenso, aos 36 anos. Meu diagnóstico depois de passar mal e ser atendido ao ministrar uma aula na faculdade também incluía alto valor de glicemia e triglicérides. Portanto, estava com resistência à insulina, conhecida por pré-diabetes. E tudo isso com dois filhos pequenos para criar me motivaram a começar.

Depois de compreender e aplicar o estilolow carb de alimentação, consegui reverter a situação em menos de 2 meses. Ainda na primeira semana de cardápio, a balança acusou menos 4 kg. Logo abaixo, primeiro eu explico por que reduzir carboidratos (low carb) funciona melhor que as outras dietas. Em seguida, eu detalho o cardápio pra você. Sinta-se à vontade para comentar no final do artigo com suas dúvidas ou resultados. Criei este blog para ajudar da forma que eu puder.

• (Recomendo):Para quem já quer colocar em prática e não tem tempo de entender como tudo funciona, há um famoso programa low carb passo a passo. Fiz uma revisão geral neste link:
  • CLIQUE AQUI PARA LER MINHA OPINIÃO

2014: com 115 kg e suando sem motivo

Por Que Dieta Low Carb Funciona?

Motivo 1: Você não passa fome

A fome é causada, principalmente, por um efeito hormonal após a insulina retirar a glicose do sangue.As descargas de glicose e os picos de insulina ocorrem ao ingerir carboidratos (não só os doces!). Ao reduzir as descargas de glicose no sangue (reduzindo os carboidratos) e, consequentemente os picos de insulina, depois de alguns dias de adaptação, você não sentirá fome e não sofrerá com a dieta.

Motivo 2: Baixa Insulina no sangue: emagrecimento acelerado

A insulina é um hormônio especialista em promover acúmulo e impedir a queima da gordura do seu corpo. Ela promove este acúmulo metabolizando o açúcar do sangue, que é gerado a partir dos carboidratos ingeridos. Não apenas os doces. E isso inclui os grãos integrais, várias frutas e raízes! Portanto, muita gente erra feio no início por isso. E proteínas e Gorduras não provocam este efeito.

Motivo 3: Não é necessário contar calorias ou o regular o tamanho do prato

Mesmo se você fizer uma dieta mais calórica ou consumir gorduras (saudáveis e naturais), você acaba emagrecendo sem a necessidade de contar porções ou calorias. Assim, seu corpo se auto-regula. Menos fome, menos compulsão e  com hormônios favorecendo a queima (e não o acúmulo) de gordura do corpo, as chances de emagrecimento e de se manter motivado são bem maiores que nas outras abordagens de dieta. A ciência (e experiência pessoal e estudo) me permitem afirmar isso com muita tranquilidade. Além disso, quem não quer uma dieta que você pode comer até ficar satisfeito, não é mesmo?

Eu, antes e depois de low carb: de 115 para 90 kg (em menos de 3 meses)

Motivo 4: Gorduras deixam o cardápio saboroso e cheio de variações (e isso motiva!)

Na versão LCHF (low carb, high fat) da dieta, que é a que recomendamos aqui no blog, você incluirá alimentos com gorduras naturais (ex: castanhas, peixes, abacate, coco, carnes, ovos, etc.)… Já é cientificamente provado que elas são saudáveis e não causam efeito no mecanismo da insulina!

O foco, para mim, que queria perder peso em excesso rapidamente, foi limitar a quantidade carboidratos em 50 gramas por dia e seguir uma série de práticas recomendadas. Algumas pessoas emagrecem rapidamente com um limite ainda maior de carboidratos diários.

• Recomendo que Assista Esta Apresentação do Rodrigo Polesso (garantido que vai acelerar muito o seu emagrecimento com low carb).

REGRAS ANTES DE USAR O CARDÁPIO LOW CARB ABAIXO:

• Use o cardápio de forma tranquila e natural. Se precisar repetir o prato para se sentir saciado, repita!Comida de verdade não deve ser evitada! Portanto, cuide apenas dos limites de carboidratos.
• Não fique se pesando e tirando medidas… faça isso apenas no primeiro e no sexto dia, de manhã, após ir ao banheiro, e anote os resultados. 😀
• O cardápio abaixo é apenas um exemplo. Então, escolhi alimentos que eu aprecio, baseados em suas densidades nutricionais e efeitos funcionais nos mecanismos hormonais que afetam o apetite e emagrecem. Caso não goste dos pratos, saiba que em low carb, as opções são praticamente infinitas.
• Recomendo bastante entender e montar sua própria estratégia, baseada no seu paladar e escolhendo corretamente os alimentos (O programa passo a passo é uma solução definitiva pra isso).

O CARDÁPIO DA PRIMEIRA SEMANA DE LOW CARB

Então vamos à prática! Clicando nos links dos pratos você cai direto para fotos e/ou explicações de cada um deles, bem como as variações entre o almoço e o jantar. Eu comecei em uma segunda-feira. Você pode começar amanhã mesmo, :D. Porém, sugiro que, se começar de terça em diante, não faça o "dia do lixo" nesta primeira semana (você entenderá no final).

Se quiser aprofundar um pouco antes de começar a dieta, no link abaixo eu escrevi um artigo sobre as quantidades de carboidratos ideais para cada objetivo e neste link (CLIQUE AQUI) eu faço uma análise completa para te ajudar a decidir se vale a pena entrar em um famoso programa passo a passo de low carb.

• CARBOIDRATOS NA DIETA LOW CARB E PALEO: Guia completo para emagrecer (ou engordar)

Segunda-Feira

• Café da Manhã: Omelete Especial
• Almoço/Jantar: Estrogonofe com salada e couve-flor
• Lanches (se necessário): Mix de castanhas

Terça-Feira

• Café da Manhã: Pão Oopsie (sanduichinhos)
• Almoço/Jantar: Bife a cavalo com salada de repolho roxo, pepino japonês e tomates
• Lanches (se necessário): Misto-quente sem pão

Quarta-Feira

• Café da Manhã: Ovos Mexidos com bacon artesanal
• Almoço/Jantar: Tulipas de Frango com palmito e salada
• Lanches (se necessário): 4 castanhas do Pará

Quinta-Feira

• Café da Manhã: Omelete Especial
• Almoço/Jantar: Espaguete de abobrinha e Coxinhas de frango
• Lanches: NADA (não tive fome)

Sexta-Feira

• Café da Manhã: Pulei (sem fome) – sinal da adaptação do corpo a usar gordura como principal combustível.
• Almoço/Jantar: Tulipas de Frango com palmito e salada (almoço) e "Sanduíche" sem pão (jantar)
• Lanches: NADA (não tive fome)

Sábado e Domingo

• Almoço / Jantar – Churrasco de picanha na brasa
• Procedimento Especial – Não sou de ferro 😀

E depois da primeira semana?

Como falamos antes, as possibilidades de cardápio e variações em uma dieta low carb são enormes. Além disso, sei que ninguém vai ficar repetindo os mesmos pratos todos os dias. Assim, é preciso entender low carb como um estilo de vida que envolve conceitos como densidade nutricional e Jejum Intermitente.

No final deste artigo (antes dos procedimentos de emergência) eu dou algumas dicas para o final de semana (que foram importantes pra mim) para que você dê sequência na sua mudança de vida sem riscos de errar depois da primeira semana e falo sobre o programa de emagrecimento passo a passo.

SEGUNDA-FEIRA

1.1. Café da manhã

De manhã, ao acordar, nada mais simples: um omelete. Abaixo de cada foto de refeição, segue alguma explicação de preparo ou opinião pessoal.

Preparo: Bata dois ovos, adicione um pouco de bacon artesanal picado, queijos (que não sejam light e não contenham amido).
Unte uma frigideira pequena com banha ou manteiga de leite…. Deixe um lado até dourar… Vire… e o resultado é o da foto aí acima.
Bebida? Água com gás, gelo e limão pra "harmonizar"… 😀

Melhor ainda: Acrescente tomate/repolhos/acelga/… picados pequenos… ou outra verdura que você quiser. Ovos caipiras melhoram ainda mais.

Minha Opinião/Comentários: O normal é não sentir fome até o seu almoço. Mas, se sentir fome antes, use um dos "procedimentos de emergência" no final do artigo. Depois da sua adaptação, você não terá compulsões, fomes emocionais, nem mesmo necessidade ou horários de refeições e poderá, se quiser, fazer jejum intermitente.

Porém, não force a situação antes da hora. Seu corpo naturalmente dará sinais para você pular ou adiar refeições com o tempo. Mas mesmo enquanto isso não ocorre, você provavelmente perderá um bom peso. Alguns "felizardos" se adaptam em 3 ou 4 dias. O mais comum: 7 a 10 dias. Ah… omelete todo dia pode ficar enjoativo para algumas pessoas. Veja dica abaixo.

• Nem todo cardápio é ideal pra todo mundo, certo? Qual funciona PARA VOCÊ e te deixa com MOTIVAÇÃO?
  • Este KIT Low Carb (CLIQUE AQUI) te dá a resposta.

1.2. Almoço e jantar

Estrogonofe  com couve flor e salada

Preparo: Cozinhe um ovo e refogue uma bom pedaço de couve-flor; Se não gostar de couve-flor, troque por brócolis. Prepare uma salada com acelga ou repolho cortados; corte tomates, acrescente cebolinha, sal, temperos e azeite extra-virgem. Se não gostar de verduras assim, te garanto que dá pra achar um modo de prepará-las que mude isso. Refoque com manteiga de leite, tempere com azeite, sal, ervas… ou crie um creme com queijos. Achar um modo de comê-las sem ser sacrifício é o melhor caminho, sem dúvidas.

A carne: você pode escolher uma boa fraldinha (uma peça com um pouco de gordura) ou um filé mignon. Pode usar frango também… O molho é à base de creme de leite (com a menor quantidade de carboidratos possível).

Dê preferência a um creme de leite fresco (vendido em garrafas de meio litro nas geladeiras de supermercados). Se não achar fresco, procura em lata ou caixinha com algo próximo a 30% de gordura. Isso é bom! Na falta, eu uso o Nestlê mesmo (tem um pouco menos carboidrato e mais gordura que a maioria dos enlatados). Quanto menor a porcentagem de gordura, pior… Quanto maior a quantidade de carboidratos, pior.

Faça um almoço low carb generoso

Para o Jantar : No almoço, faça uma porção generosa de carne, para que sobre para o jantar e você tenha apenas o trabalho de preparar a salada. E no jantar, se quiser algo mais rápido, faça apenas a parte fria da salada (sem os ovos e a couve-flor) e acrescente alguma(s) das seguintes folhas: rúcula, espinafre, couve, agrião, mostarda, alface.

Minha Opinião/Comentários: Não vale a pena abusar de creme de leite na dieta, por melhor que ele seja. Porém, não sendo rotina, usaremos.
E vale também relembrar: com estes pratos (low carb), não haverá o gatilho da insulina e, provavelmente, você não sentirá fome entre o almoço e o jantar. Porém, caso precise, use um dos procedimentos de emergência no final do artigo.

TERÇA-FEIRA

2.1. Café da manhã

Pão Oopsie: uma especie de pãozinho low carb bastante interessante. Dá um pouco de trabalho, mas eu fazia uma vez por semana e congelava.

Ingredientes: 3 ovos;  110g de cream cheese (requeijão); 1 pitada de sal; 1/2 colher de chá de fermento em pó.

Preparo : Separe as gemas das claras. Depois, bata as claras com uma pitada de sal até que fiquem bem firmes. Bata até que você consiga virar o prato de cabeça pra baixo e a clara não caia no chão.

Em outro recipiente, misture bem as gemas e o requeijão. Depois, adicione o fermento em pó na mistura e mexa bem.
Então, misture gentilmente as gemas preparadas com a clara batida. Não bata. É lentamente e com cuidado, para não perder o aerado.

Faça de 6 a 8 "pãezinhos" e coloque em uma forma ou em papel manteiga para ir ao forno a 150 graus por aproximadamente 25 minutos, até que eles dourem.

E no café da manhã, recheie com presunto (de preferência artesanal ou cru), tomate, alface, queijos amarelos ou muçarela.

2.2. Almoço e Jantar

Bife a cavalo com salada de repolho roxo, pepino japonês e tomates.

O que não fica bom com uma gema "ao ponto" por cima? 😀

Preparo:Hoje é simples e rápido… Passar o bife de sua preferência (contra-filé, alcatra, etc), um ovo "ao ponto". Prepare uma salada com repolho roxo, tomate e pepino japonês. Tempere-a com sal e azeite extra-virgem. Repita o prato no jantar. Se quiser, varie tirando o ovo e acrescentando folhas verdes de sua preferência na salada. Não tem problema se a carne não for magra.

QUARTA-FEIRA

3.1. Café da manhã

Ovos mexidos com bacon (artesanal).

Ovos mexidos com bacon artesanal – Cardápio Low carb e paleo

Ingredientes: 2 ovos inteiros, 2 fatias de bacon, 1 colher de manteiga de leite ou ghee, sal e temperos a gosto.

Preparo : Aqueça a frigideira e coloque o bacon para fritar (sem fritar demais). Quebre os 2 ovos dentro de uma vasilha e adicione sal, pimenta e outros temperos a gosto (orégano, cebolinha, manjericão, por exemplo). Misture bem.

Adicione manteiga na frigideira. Espere derreter e despeje a mistura de ovos. Cozinhe por 1 ou 2 minutos, mexendo enquanto cozinha até que os ovos fiquem com a consistência desejada.

Minha Opinião/Comentários: Bacon industrializado deve ser evitado. Porém, há opções boas para usar no dia-a-dia, sem aditivos químicos. Por exemplo, no domingo, na minha cidade, há uma feira com um casal que defuma artesanalmente os pedaços de pancetas de porco e embala a vácuo. Sou cliente deles há vários anos.

3.2. Almoço e Jantar

Tulipas de Frango com palmito, berinjela e salada

Ingredientes:  Tulipas de frango (meio da asa), berinjela, palmito de açaí, pepino japonês, brócolis, cenoura ralada, tomate e tomatinho cereja.

Preparo : As tulipas temperadas foram para a fritadeira. O brócolis e a berinjela foram cozidos e o restante da salada foi cortada e temperada com azeite e sal.

Minha Opinião/Comentários: A densidade nutricional deste prato chama a atenção. Eu repeti no jantar, mas com muito mais tulipas e sem o brócolis (pois tinha acabado).

QUINTA-FEIRA

4.1. Café da manhã

Neste dia, repeti o mesmo omelete do dia 1, mas minha fome só pediu um único ovo e bem menos "recheio". Já era sinal de um início de ceto-adaptação. Mas decidi não pular o café-da-manhã.

4.2. Almoço e Jantar

– Espaguete de abobrinha e coxinhas de frango

Preparo : Espaguete de abobrinhas fatiadas, sem sementes, refogadas com cebola, alho, ervas finas desidratadas, fio de azeite e tomate pelado, queijo parmesão para terminar.

– Quiabo refogado na banha de porco, alho, sal a gosto e cebola (se não gostar de quiabo, pode retirar do prato)
– Frango refogado com banha de porco, açafrão (temperado a gosto), cheiro verde para dar aquele toque final!
– Salada de tomate com repolho picados. Azeite e sal

JANTAR: Para o Jantar, como não sobrou, preparei um "sanduíche" sem pão. Mais ou menos assim:

Sanduiche (x-tudo) sem pão. Hamburger e bacon artesanas, queijo muçarela, 1 ovo frito e salada de alface e tomate. Low carb!

SEXTA-FEIRA

5.1. Café da manhã

Neste dia, como era de se esperar em um corpo adaptando à queima de gordura, eu pulei o café-da-manhã. Além disso, este "pulo" é um hábito muito comum nos praticantes de jejum intermitente. Hoje já não se discute mais sobre o mito de comer a cada poucas horas. E se der fome, sem problemas em usar o mesmo café-da-manhã de um dos dias anteriores.

5.2. Almoço e Jantar

Almoço: Como estava com fome no almoço, resolvi repetir o prato mais nutritivo da semana (e também o que eu mais gostei, rs): as tulipas com palmito do terceiro dia. Comi bastante!

Jantar: Como era sexta-feira, resolvi colocar uma picanha na brasa. Afinal, não temos medo de gorduras naturais e isso muda o jogo! 😀 Como acompanhamentos: vinagrete, palmito de açaí e repolho.

Picanha na brasa – dieta low carb… cardápio para a primeira semana

SÁBADO E DOMINGO

6.1. Não sou de ferro!

Por que antes eu desisti tantas vezes? Por que sempre usava a abordagem tradicional (pirâmide alimentar, contar e queimar calorias, cortar gordura, comer de 3 em 3 horas, desnatados, integrais). E quer saber? Essa abordagem padrão só ajuda a própria Indústria do Emagrecimento e seus shakes, sucos mágicos, pílulas e suplementos da vez.

Falo com propriedade sobre isso, pois já desperdicei muita energia e dinheiro com isso e fui – literalmente – uma "sanfona" (ou marionete), me culpando cada vez que eu engordava tudo novamente, colocando a culpa na minha falta de foco ou força de vontade.

A questão é que não dá pra ter foco fazendo uma coisa que seu corpo não quer. Isso é um desperdício de energia! Se você ajusta os seus hormônios com alimentos naturais e funcionais, os "gatilhos" que disparam fome e as compulsões reduzem muito, deixando bem mais fácil para sua força de vontade.

Pensando nisso, recomendo que não deixe o seu esforço desta semana, certamente proveitosa, se perder. A melhor maneira de aplicar low carb, indiscutivelmente, é combinar com paleo e jejum intermitente. O único programa de emagrecimento que eu conheço bem e que tem esse foco é o Código Emagrecer de Vez. ENeste link, minha avaliação completa e opinião sobre ele.

6.2. Dá pra tomar cerveja e comer sobremesas?

Resumindo a ideia, pra mim era importante tomar uma cerveja no sábado com minha esposa, poder comer umas guloseimas com as crianças. Também aprecio uma pizza bem feita! Os estudos mostraram que seria muito melhor concentrar essa carga de carboidratos ruins em um só dia da semana do que comê-los sempre, evitando que o corpo volte a priorizar a queima de carboidratos e o efeito dos picos de insulina voltem a dominar.

Para mim, funcionou bem. Você não volta à estaca zero da adaptação do seu corpo à low carb com um só dia fora da dieta. Para muitas pessoas, esse "dia do lixo" no cardápio interfere pouco no emagrecimento. Sugiro avaliar se compensa e se faz sentido pra você.  Portanto, atenção:

• Quando eu fazia o dia do lixo, eu ganhava algum peso sim (às vezes mais de 1kg), mas era retenção de líquido. Com 1 ou 2 dias de volta ao cardápio low carb o peso ganho já era eliminado.
• Se essas "guloseimas" ou a cervejinha não forem coisas tão importantes (social ou gastronomicamente) pra você, sugiro que ignore estas tentadoras ideias e escolha os pratos low carb que mais gostou durante a semana para comer no fim de semana.
• A segunda fase do famoso Programa de Emagrecimento Código Emagrecer De Vez (após o desafio inicial de 30 dias), já começa a liberar "janelas de guloseimas" e deixa mais flexível (e sociável).CLIQUE AQUI e saiba com e por que o Código funciona tão bem.

6. Procedimentos de Emergência (lanches – se der fome)

Estes procedimentos abaixo são bastante úteis no início. Antes dos 10 dias em que adaptei meu corpo para priorizar queima de gordura como combustível principal, foram muito importantes pra mim. Devem ser usados com moderação e apenas se sentir fome entre as refeições. Então, depois da adaptação, você irá descartar tudo isso naturalmente, pois não terá vontade ou fome.

6.1. Mix de Castanhas e/ou Frutas Vermelhas

Tenha sempre com você um mix das castanhas que você mais goste. Eu misturava pistache, castanha do pará, castanha de caju, nozes, amêndoas, avelãs.

Também costumava carregar uns morangos, amoras, abacate (frutas vermelhas ou com baixos níveis de açúcar).

6.2. O "maluco" na padaria

Misto ou cheese-tudo low carb

Eu costumava pedir um x-tudo, ou misto, ou bauru na padaria mais próxima. Porém, pedia para o funcionário o sanduíche sem o pão. Então, ele colocava tudo num prato e me dava com garfo e faca. Nada mal mesmo! 🙂

Hamburguer, Ovo, Queijo, Bacon, Presunto, alface, tomate…

Não é um hábito bom para todo dia, já que usam óleos vegetais industrializados e embutidos (presunto, salsicha, bacon industrializados). Porém, se não se tornar um hábito, também vale na hora da fome.

Em casa, você pode fazer com qualidade, desde que frite em gordura natural e use, por exemplo, hambúrguer caseiro, bacon e presuntos artesanais. Aí sim, pode ser incorporado no seu estilo de vida. Eu uso muito como jantar.

7. Conclusão: Como dar sequência ao cardápio low carb

As atitudes de sempre só levarão aos mesmos resultados de sempre. Portanto, foi importante quebrar os mitos que eu acreditei por mais de 30 anos e que me engordaram e quase derrubaram gravemente a minha saúde. Se as informações deste cardápio fizeram sentido pra você, recomendo que siga uma estratégia completa de emagrecimento. Então, leia minha opinião completa sobre o programa Código Emagrecer de Vez para não perder o "embalo", definir seu novo estilo de vida e não ser vítima do efeito sanfona.

Um forte Abraço!

Sucesso! E Saúde!

Márcio Balian
Fundador do Saúde Primal

Outros links para ajudar nos estudos:
– Diet Doctor – low carb (em inglês)
– Guia para carboidratos saudáveis (em inglês) – Site healthambition.com
– Blog do Dr. Souto (boa fonte de pesquisas) – Ciência Low Carb.

Cardapio Semanal Dieta Low Carb

Source: https://saudeprimal.com.br/index.php/cardapio-low-carb-7-dias-emagrecer-semana/

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6 Week Low Carb Diet Plan

6 Week Low Carb Diet Plan

The differences between a Low Carb Diet and Ketogenic Diet and my 6 Week Keto Results!

If you're following my blog then you are most likely into a sugar free diet and many of you are also low carb. But I'm guessing there aren't too many of you following me that are on the keto diet so I figured a post all about the differences might be needed.

Most of my recipes are all low carb, some lower carb then others and fit nicely into a keto lifestyle. You'll see below my 6 week results. I'd love to hear if you are new to low carb, or on keto and your results, please share in the comments!

THE LOW CARB DIET

I've been on a low carb diet for the last four years. My meaning of low carb might be different from yours as there really isn't a one size fits all. Every persons body will respond in a different way to the amount of carbs you are taking in daily.

It's often understood that a low carb diet is one in which your carbohydrate intake is under 150 grams per day, yet others say under 100 grams is better. My low carb diet consisted mostly of carbs from veggies and fruits and my range was between 50-70 grams per day.

I was quite high in protein and ate a moderate amount of fat.  It was just right since I was maintaining my weight, but not low enough to firm, tone and see the muscle I wanted to achieve. I've been seeing a trainer twice a week for the last year for full body workouts, but just wasn't satisfied with how my body was responding. I recently decided a keto diet might be best to really achieve the tone and muscle I was looking for.

When you're on a low carb diet, you can certainly lose weight, but you are still using glucose (sugar) from the carbs you are eating to fuel your body. This means you'll often have to eat every 3-4 hours because you'll be hunger and you need that glucose to function throughout the day.

THE KETO DIET

The Keto Diet may seem extreme to some of you at just 20 net carbs per day which is about 5% of your daily food intake, some people even do less!  In fact, I was reluctant to trying this for a long time, years really, feeling like so low in carbs would be too difficult for me since I love my veggies.

Protein is more of a moderate approach consisting of about 15-25% of your daily food intake. If you're weight training and active like I am, 20-25% is appropriate. If you lead a more sedentary lifestyle you don't need as much protein, more like 15-20%.

The biggest difference is in the fat!! Your fat should be around 55-75% of your daily food intake! UPDATE 2021; How Much Fat Should You Eat to Lose Weight On Keto?!

When I first heard that, I was like, "Are you kidding, No Way, I will surely gain weight!" I was truly wrong and misguided. I think we've all been too accustomed to hearing for years and years that fat makes you fat! That is the farthest thing from the truth. Let's not blame the butter for what the bread did. Sugar and Carbs are the culprit to gaining weight among other health related issues.

Once you start eating this very low amount of carbs, your body will become keto adapted. You are starving it from the carbs therefore it needs to find a source of fuel. There is a bit of controversy on how many carbs a day will get you into ketosis, but a range of 20-30 is a good start. When you're in ketosis, your body will no longer have the carbs it once used to fuel your body. It will have to resort to using your own body fat for fuel. This is amazing because you'll lose body fat if that was your goal and many other benefits you'll see below.

It could take a few days to a few weeks to a few months, everyone is different. Since I've been low carb for a few years I really thought I'd get into ketosis in a few days, that was not the case. It took almost a month!

The Benefits of a Keto Diet vs Low Carb

• You're Not Hunger between meals. You can go anywhere from 6-12 even 16 hours without feeling starving!
• You don't have cravings for sugar as you once did. Instead you'll start craving good, healthy fat!
• Your hormones will be balanced. No crazy mood swings or irritability.
• You'll have great mental clarity. No more fogginess.
• You'll have a ton of energy without the need for caffeine!
• You'll lose body fat and see the differences in your body, not just the number on the scale!

ARE YOU IN KETOSIS?

Besides having the benefits mentioned above, if you really want to make sure you are in ketosis I would suggest buying a glucometer which is a blood test. A simple prick on your finger using ketone strips to measure. Anywhere from 0.5 and up means you are most likely keto adapted. It's definitely not cheap but it is the most accurate measurement. There are other methods as well, like using urine ketone strips but not as accurate I don't feel. There is also a breath ketone meter if you hate the blood pricking idea.

You'll find it's not as hard as you think it will be if you're just starting out. Keep the fat high and you'll be satisfied and never hungry. My recipes are low carb though some are not as low as others. If you are browsing my recipes, sticking to less than 10 net carbs per serving will easily fit into your macros for a keto lifestyle!

My 6 Week Keto Results

My video above goes into a lot more details of what I did for the 6 weeks. But basically you can see the results in the photos below. May not be as dramatic as I would have hoped in 6 weeks and I may need to change some things over the next few weeks if I don't see results, but overall I'm happy with my small improvements.

Like my Coffee shirt in the video? You can get one for yourself at this link!

I realize the right pic looks different or that I'm more tan looking, but it was just taken at night and the bathroom light was needed whereas the first pic was in the morning with daylight from the window.

Crazy right though? I just can't even believe it for myself until I see this picture of my mid section! I'm truly in shock how it was just 2.4 pounds I lost in 6 weeks and just a half percent in body fat. But clearly the keto diet produces results. I feel better. I look leaner and more toned and I'm just motivated to continue on even though I'm not one of those people who have lost a crazy amount of weight in a short time. I'm in it for the health benefits I mentioned above, but also I'm feeling pretty darn good in my size 6 pair of jeans!

MY 3 YEAR UPDATE HERE

IS KETO RIGHT FOR YOU?

Maintaining a healthy weight has never been easy for me. I've struggled with sugar addiction and weight gain since I was a teen. You can read about my whole journey here and see Before pics as well. But since I've been low carb over the last 4 years I've been able to easily maintain my weight. Now with keto, I'm hoping to change my body even more. I may not lose "pounds" but just seeing these results shows the scale number is just one measurement and to me the body fat number is more important.

It's worth it and I hope you'll be encouraged to do something different in your life if you are at a plateau or just dissatisfied. You can't keep doing the same thing over and over again expecting different results.

If you have any questions getting started, just leave a comment on this post. I'll be happy to answer as much as I am able and if I don't know the answer as I'm fairly a newbie to this, I will certainly do my research or ask a keto expert friend, since I do have a few of them!

FREE KETO BASICS COURSE & 7 DAY FREE KETO MEAL PLAN

Want to learn more about how to start a keto diet? You can now register for my Free Keto Basics course which takes about 15 minutes. Once complete, you will receive a free 7 day keto diet meal plan to get you started! Register Here!

READ ABOUT MY 3 YEAR UPDATE HERE

Medical Review by Dr. Ken Berry

6 Week Low Carb Diet Plan

Source: https://www.sugarfreemom.com/recipes/keto-diet-vs-low-carb-and-my-6-week-results/

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Ezekiel Bread Low Carb Diet

Ezekiel Bread Low Carb Diet

The craving for bread is unmistakable. Whether it's fresh out of the oven or cold and crispy, people love bread. But when you're following a low-carb diet like keto, this longtime staple is a no-no. But what about the so-called healthy Ezekiel bread? Can Ezekiel bread carbs be the answer on a keto diet?

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Maybe, maybe not.

Bread is one of the most widely consumed foods in the world. Recent studies have shown that humans started baking bread at least 30,000 years ago. Prehistoric man was making simple flatbread with only two ingredients: water and grains.

Similar to rice, bread comes in a variety of different types. This level of abundance is part of why it's one of the most commonly found foods in the world. Its history and versatility are what make it such a familiar and popular side dish to almost any meal.

But with today's increasing concerns about eating too many carbs (and gluten), more people are staying away from bread. There's one type of bread in particular that has gotten a reputation as being a healthy option for low-carb eaters. Yes, it's Ezekiel bread.

But do Ezekiel bread carbs make the cut for a ketogenic diet? Read on to find out.

What Is Bread?

Before looking at Ezekiel bread carbs, it's important to go back to the basics and rediscover what bread is.

When it comes to bread, you can guarantee it's a grain, with few exceptions.

The macronutrients for bread can depend on what kind you're eating. However, you can assume that one slice of bread contains anywhere from 15-25 grams of carbohydrates, 4-8 grams of fat, and usually no protein.

While bread may satisfy your taste buds, some people struggle with gluten sensitivity, which can be extremely uncomfortable. Bread is also one of the first foods to go when switching to a low-carb or ketogenic diet, no matter what type of bread it is.

Ezekiel Bread Carbs and Nutrition

While bread tends to get a bad rep, certain types of bread can provide substantial health benefits. One of these types of bread is Ezekiel bread.

What Is Ezekiel Bread?

Food For Life makes the most popular type of Ezekiel bread, called Ezekiel 4 bread. You'll most often find it at grocery stores in the freezer section as it's not shelf-stable.

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It's named after the Bible verse Ezekiel 4:9, which lists all of the ingredients needed to make bread.

What separates Ezekiel bread from other bread is how it's prepared. Ezekiel bread still comes from grains, but sprouted grains.

The unsprouted grains found in the majority of other types of bread contain antinutrients. Antinutrients bind to minerals, creating resistance from the body to use them[*].

Sprouting grains makes the food more easily digestible, as well as increasing the availability of nutrients the body receives from these foods.

Ezekiel bread is made from:

• Wheat
• Barley
• Millet
• Lentils
• Soybeans
• Spelt

There are 15 grams of carbs in each slice of original Ezekial bread[*]. The carb amount changes with different varieties, such as the cinnamon raisin version.

Ezekiel Bread Is Not Gluten-Free

It's important to note that this bread contains wheat, barley, and spelt. All three of these have gluten. If you have celiac disease or gluten intolerance, avoid Ezekiel bread.

Benefits of Sprouted Grain Breads

While there are definite drawbacks to eating any sort of bread, there are four main benefits of eating sprouted whole-grain bread like Ezekiel 4:9.

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#1: A Good Source of Protein

Sprouted grain bread has a lot of protein that helps build muscle.

Amino acids, the building blocks of protein, are the foundation of all fundamental processes in the body. Not only are they essential for metabolic processes, but they're also required for optimal transportation and storage of all nutrients[*].

Sprouted grain bread (Ezekiel bread in particular) contains 18 amino acids, including all nine of the essential amino acids — phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine[*] — that your body cannot produce on its own.

#2: Abundant in Vitamins and Minerals

The sprouting process breaks down any of the antinutrients present, so your body is capable of absorbing more vitamins and minerals from the grains. It does this by reducing the amount of phytic acid in the bread[*].

Since Ezekiel bread is a rich source of vitamin C, B, and E, it can help strengthen your immune system. These three vitamins become much more concentrated in sprouted grains.

#3: Improved Digestion

Sprouted grains are full of fiber, which helps you feel more satiated and improves your digestion[*]. The sprouting of the grains breaks down the exposed starches and turns them into simple sugars, which allows your body to more easily absorb and assimilate them[*].

#4:  Helps Regulate Blood Sugar

Ezekiel bread is only a 36 on the glycemic index (GI). The GI goes from 0-100 and measures total carbs and how quickly they are absorbed into the body and affect blood sugar[*]. Foods with a lower number take longer to affect blood sugar.

Whole wheat bread has a GI rating of 50, and white bread has a rating of 71.

You can see why Ezekiel bread would be considered a good choice for anyone who needs to monitor their blood sugar.

The main thing that affects the GI rating is how much fiber is in the food. Ezekiel bread is a good source of dietary fiber. This high-fiber content reduces blood sugar spikes[*].

Can You Have Bread on a Low-Carb Diet?

Deciding whether you can have certain types of bread on a low-carb diet will depend on the kind of bread it is and how high your carb intake is for the day.

If you're new to the keto diet and are trying to transition into ketosis, avoiding any bread or gluten would be your best bet.

However, if you've been following the keto diet for a while and have switched to a cyclical keto diet (CKD), certain sprouted grain bread could be OK on your carb-loading days, depending on how well your stomach handles gluten in the first place.

A CKD is best suited for athletes who have a high-demanding training schedule and need glucose for their bodies to recover and function properly.

If you're following CKD, then enjoy a slice of toasted Ezekiel bread with a piece of avocado. You'll enjoy a complete protein and a healthy fat source.

Generally, it's a good idea to avoid all types of bread — including tortillas — when you're eating low-carb.

When Should You Avoid Bread on a Low-Carb or Keto Diet?

Unless you're following the CKD, you should avoid bread altogether. Unlike other diets, the ketogenic diet completely shifts the function of your metabolism. This means that when you get kicked out of ketosis, your body will resort back to using that little bit of carbs as its energy source.

Avoid Ezekiel  Bread Carbs on the Keto Diet

Certain breads can be an acceptable part of your diet only in special circumstances. You can have bread in moderation if you:

• Follow the cyclical ketogenic diet (CKD)
• You've had no carbs for the day, and you eat one slice of sprouted grain bread

It's best to avoid bread altogether or try low-carb bread substitutes such as cloud bread or cauliflower bread so you can still enjoy certain meals without feeling deprived. To be clear — bread is not low-carb or keto-friendly.

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Ezekiel Bread Low Carb Diet

Source: https://perfectketo.com/is-bread-low-carb-friendly/

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Best Veggies On Low Carb Diet

Best Veggies On Low Carb Diet

Parker Feierbach + Allie Folino

In case you needed another reason to eat your vegetables, this chart proves that most of your favorite (ok, maybe Delish's favorite) are ridiculously low in carbs! We're talking super low—like one-net-carb-for-three-cups-of-spinach low. If you're thinking about starting the keto diet or even a low-carb diet, this chart will be your bible. Here are some common questions we get about low-carb vegetables:

What vegetables are low in carbs?

Most leafy greens like spinach, cabbage, and kale are low in carbs as well as the rest we have featured in the chart above. Potatoes, corn, peas, and squash are higher carb veggies.

What is the lowest carb vegetable?

Spinach without a doubt is the lowest carb at 1 net carb per 100 gram serving. For the lowest carb fruits, we've got ya.

What are net carbs?

It's important to note that these carb counts are measured by net carbs, not total carbs. This means total carbs minus fiber. Another important point to remember when checking out this chart is that these carb counts are all measured per 100 grams, or 3.5 ounces.

What does that mean?

This means you can eat over three cups of spinach for 1 net carb, about half an avocado for 2 net carbs, about 10 olives for 3 net carbs, etc. We recommend buying a food scale for the most accurate information. This one pictured here is our favorite (and just so happens to be on sale right now).

Digital Food Scale Digital Weight, Grams and Ounces by Greater Goods

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Best Veggies On Low Carb Diet

Source: https://www.delish.com/food-news/a27127215/low-carb-vegetables/

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What Vegetables Not To Eat On A Low Carb Diet

What Vegetables Not To Eat On A Low Carb Diet

15 Foods You Can't Eat on Keto (and What to Choose Instead)

From traditionally healthy foods to not-so-nutritious eats, these options can stymie keto success. Make the following swaps to stay on track.

Nonstarchy veggies should be staples for anyone on a keto diet.

If you're thinking about embarking on a ketogenic diet, you probably already know you're going to be avoiding sources of processed grains and sugar, like pizza and muffins. After all, it's an extremely low-carb, high-fat diet, and those are two of the more obvious carbohydrate culprits. But many of the foods you'll also avoid aren't necessarily unhealthy. In fact, many "no" foods are packed with health-promoting vitamins, minerals, and fiber but offer a rich source of carbs that doesn't work on a really low-carb plan — especially one as restrictive as the keto diet.

Many people following keto aim for 20 to 50 grams (g) of net carbohydrates per day. (Net carbs, though not an official nutrition term, can be calculated by taking the total carbohydrates minus fiber and sugar alcohols, per Atkins.com.) The idea is to switch your body into ketosis, a state where it burns fat for fuel rather than carbohydrates (its preferred and easy-to-access source of energy). As such, some of your favorites, including many fruits, whole grains, and some vegetables, now must be drastically limited.

RELATED: Keto Diet: A Complete List of What to Eat and Avoid, Plus a 7-Day Sample Menu

That said, not everyone should embark on a keto diet. "For some people, the keto diet can be harmful," says Stephen Herrmann, PhD, senior director of research and innovation for Profile Sanford, a division of Sanford Health, a health system based in Sioux Falls, South Dakota. That includes those people with type 2 diabetes who are on insulin and those who have type 1 diabetes and must take insulin, he says. If you have any chronic health condition that you're hoping to, in part, treat with a keto diet, talk to your doctor first, who can best advise if this is a safe diet for you.

After you've gotten the all clear, planning your keto diet can go a long way in your success on it. Because of the low-carb requirements, it often helps to think about what foods are off-limits (or mostly off-limits) — and if this doesn't seem realistic, you may want to rethink going keto.

Here are 15 foods — some healthy, others not so much — that you should try to avoid on keto and what to choose instead.

815

Skip Croutons for Hemp Hearts in Your Salad

Sure, croutons are one way to make a pile of lettuce more interesting, but the reality is that on a keto diet, every crumb counts. According to the U.S. Department of Agriculture (USDA), only 2 tablespoons (tbsp) contain 5 g of net carbs, which will severely limit the other veggies and add-ons you can include.

Instead, add crunch with hemp hearts, says Bonnie Nasar, a registered dietitian nutritionist in Freehold, New Jersey. Not only are they more nutrient-dense than croutons in general, but you can pile on more for fewer carbs: 3 tbsp of hemp hearts have just 1.4 g of net carbs, according to the USDA. Bonus: Hemp hearts are a rich source of unsaturated fat that can help you meet your fat goals for the day.

RELATED: 10 Keto-Friendly Instant-Pot Recipes

Best Fats To Eat On The Keto Diet

816

Bypass Starchy Peas and Opt for Broccoli as Your Veggie Side

Peas are a starchy vegetable that contains a higher amount of carbs compared with green nonstarchy veggies, such as broccoli or zucchini. That said, if you have eaten a bowl of them recently, don't feel bad: "If the food you're going overboard on is peas, it's not the worst thing you can do" health-wise says Herrmann. Just know that because they have 14 g net carbs per cup, they're likely to put you off track on keto.

Opt for those nonstarchier veggies. For instance, according to the USDA, broccoli contains 2.9 grams of net carbs per cup; zucchini has 2.6 grams of net carbs per cup; raw spinach has 0.4 grams of net carbs per cup. While you're cutting carbs at this time, it's important to use that allotment to eat high-fiber foods to help keep constipation, an unpleasant side effect of keto, at bay, says Nasar. Nonstarchy veggies are the best way to do this, as they offer the most fiber for the lowest amount of net carbs.

817

Low-Calorie Packs May Still Be High Carb — Choose Sunflower Seeds Instead

On keto, you'll eat far more fresh foods than you did if you were on a standard American diet prior. (The U.S. Department of Health and Human Services notes that most Americans don't eat enough fruits and veggies, and eat too many foods high in saturated fat, sodium, and added sugar.) Therefore, the days of focusing on fat-free — and carb-rich — snacks, like pretzels or 100-calorie packs of crackers, are over unless you're noshing on keto-friendly packaged fare.

"People are used to eating what's easy and right in front of them, but there are just as easy snacks readily available," says Nasar. Those include sunflower seeds, toasted pumpkin seeds, and nuts.

RELATED: 10 Quick and Easy Keto Diet Snacks Already in Your Fridge or Pantry

818

Potato Chips Aren't Keto-Friendly, so Try This DIY Seaweed Snack

Likewise, potato chips are out, though you probably already guessed that. A 1-ounce (oz) serving (a measly 22 chips) has about 14 g of net carbs, per the USDA.

A worthy keto- and heart-friendly snack substitute to scratch the salty itch, says Nasar: Finely chop up nuts and seeds in a food processor, and add white vinegar and salt. Roll the mixture up in pieces of seaweed (like a cigar) and cook in the oven for 5 to 10 minutes until crispy.

819

Bananas Are Healthy but High Carb, Though Berries Can Work on Keto

According to the USDA, one small banana has more than 20 g of net carbs, which means you may blow your entire carb allowance on a single banana. "We advise people on a lower-carb diet to avoid bananas, particularly in the beginning and when they're aiming to lose weight," says Herrmann. If you increase your carb goals once you've lost weight and are in maintenance mode, you may opt to eat bananas occasionally.

If you want to eat fruit, berries are a lower carb choice. But you still have to keep portions low, as fruits are naturally higher in carbs. Raspberries are packed with fiber, making them a good go-to. Raspberries, for instance, contain 1.7 grams of net carbs per ¼ cup.

RELATED: What Are the Best Low-Carb Fruits to Eat on a Keto Diet?

820

Honey-Baked Ham Is Glazed in Sugar, Yet Deli Meat Can Be Compliant

When Nasar recommends the keto diet for folks, she suggests a Mediterranean keto diet, which leans heavily on plant foods. For that reason, while some processed meats are keto-friendly but may not be the most heart-healthy choice, like bacon, others may not be compliant at all with the diet. You'll want to check the ingredients list first. One that you should avoid is glazed ham. It's not only considered a processed meat but is also often cooked with a sugar topping. One serving (approximately 3.5 oz) contains 7.3 g of net carbs.

If you're looking for ham, go for a traditional sliced ham deli meat, which has just 0.6 g of net carbs for the same serving size. Still, you'll want to read the ingredients list to make sure it's not made with added sugar.

821

Margarine Isn't Keto-Friendly, so Opt for EVOO

822

Piña Coladas Are Sugar Bombs — Sip on a Vodka Soda Instead

If you're on the diet because you want to lose weight or it's summer, Herrmann advises skipping alcohol entirely during this time. "The body chooses to metabolize alcohol first; that, along with a loss of water and micronutrients, increases the risk of dehydration," he says. Yet if you choose to drink, the worst choice you can make are blended, frozen drinks, which are also packed with sugar — and thus carbohydrates. As an example, a piña colada has 43.7 grams of net carb per drink. For some people, that represents two days' worth of their carb allotment.

When you're on keto, you can drink small amounts of alcohol occasionally and in moderation. For the lowest number of carbs, choose a shot of hard liquor and pair it with unsweetened soda water. A vodka soda has zero carbs per drink.

823

Beer Is Packed With Carbs, but Light Beer in Moderation May Be Okay

And that includes many light beers, which generally pack 6 g of carbohydrates per can. In the context of keto, a beer means that you're going to have to borrow carbohydrates elsewhere — and if it's a matter of vegetables versus a beer, the tough — but necessary choice — is the veggies.

If you must have beer, you'll have to choose your light beer wisely and drink less of it. Michelob Ultra offers minis, which are 8 oz cans that have 1.7 g of carbs.

RELATED: The 5 Best and Worst Drinks to Sip on the Keto Diet

824

Sweet Potatoes Aren't Okay on Keto, but Cauliflower Is

If you've tried Whole30 or a paleo diet, you may have eaten a lot of sweet potatoes, but it's another starchy veggie that you should think twice about now on keto, says Herrmann. A medium sweet spud has about 20 g of carbs.

Cauliflower is a fine sub for sweet potatoes, as it's frequently used as a replacement for other starchy foods. (Mash them with olive oil and garlic, and voilà!) One cup of cauliflower florets contains just 3.2 g of net carbs.

825

Cow's Milk Is a Major Source of Carbs — Reach for Almond Milk Instead

Whole milk is richer in fat compared with reduced-fat or skim, but that doesn't make it keto compliant. One cup of whole has 11.7 grams of net carbs. If you're making a smoothie, this can derail your goals.

If you really need a liquid base for a smoothie or want to sip on something, go for almond milk. With 1 g of net carb per cup, you can make this nondairy alternative work in your keto diet. Just be sure to read the ingredients and choose an unsweetened variety.

RELATED: 5 Cheeses You Can Eat on the Keto Diet — and 5 You Can't

826

Trail Mix Is a No-No, While Raw or Salted Nuts Are Allowed on Keto

Check out what's in your trail mix. Are there raisins and other dried fruit? Pretzel pieces? Chocolate candies? For that reason, trail mix is typically off-limits. A standard 1 oz serving (a small amount, by the way) has more than 12 g of carbs.

Plain or roasted salted nuts are great snack options. Nuts have carbs, but they are also a great source of fiber, which brings down their net carb count. One oz of almonds supplies 2.6 g of net carbs.

827

Carrots, Though Healthy, Are Starchier Than Other Veggies Like Bell Peppers

They may be packed with vision-friendly vitamin A, but one medium carrot has 5 g of carbs, per the USDA. You'll probably eat more than just a single carrot in a sitting, and that small number of carbs can easily tip you over the edge.

You're better off getting your A through nonstarchy sources like bell peppers. These can be just as sweet as carrots but contain fewer carbohydrates. An entire small pepper has 2.9 g of net carbs, per the USDA.

RELATED: The 10 Best Low-Carb Vegetables to Eat on the Keto Diet

828

Soda Isn't Allowed on Keto, but Unsweetened Sparkling Water Is a Great Choice

The keto diet often marks a drastic shift in eating habits. If you are a soda drinker, you'll have to get it out of your diet completely, says Herrmann. It may be tough to do at first, but these are packed with sugar, and eating less of the sweet stuff will benefit your health, regardless of whether you're on keto, he says. (Cola has 35 g of sugar per can.) In fact, drinking soda has been associated with greater odds of dying from cardiovascular disease, according to a March 2019 study in the journal Circulation. Ultimately, you're making a march toward a healthier pattern of eating, so working with a registered dietitian who's knowledgeable in the keto diet can help you figure out how to cut back and replace it in your diet.

Because it's carb-free, diet soda is technically an okay option. But sparkling water is an even better choice when you want that fizz, since it doesn't even contain the artificial sweeteners present in diet drinks. These sweeteners may stimulate appetite and increase the risk for weight gain, per a study published in March 2014 in the American Journal of Clinical Nutrition. Choose naturally flavored but unsweetened versions of sparkling water, like those from brands LaCroix or Waterloo. Both have zero grams of carbs.

829

Butternut Squash Is Too Starchy to Be Keto-Friendly, Yet Spaghetti Squash Is Okay

Butternut squash is another nutrient-packed veggie that offers just too many carbs than are likely comfortable for your diet. One cup of cubed squash has more than 13 g of net carbs. It's always a bummer when foods that are nutrient rich (squash is rife with beta-carotene, according to Berkeley Wellness), versatile, and delicious are off-limits, but the reality of the keto diet is that it does eliminate some traditionally good-for-you foods.

Spaghetti squash can fit into your diet as long as you use small amounts. For instance, a ½-cup portion of cooked spaghetti squash as "noodles" amounts to 3.9 g of net carbs (sans sauce).

What Vegetables Not To Eat On A Low Carb Diet

Source: https://www.everydayhealth.com/ketogenic-diet/foods-you-can-t-eat-on-keto-and-what-to-choose-instead/

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Low Carb Diet Plan For Weight Loss

Low Carb Diet Plan For Weight Loss

Photo Courtesy: zoranm/E+/Getty Images

Gluten is a protein found in products derived from wheat, barley, and rye. It is well established that the consumption of gluten triggers the onset of the digestive disorder celiac disease. Starting and maintaining a gluten-free diet is the only way to effectively manage the symptoms associated with celiac disease. This diet regimen is also necessary for those suffering from a food allergy to wheat and wheat products.

Today, many people who are not diagnosed with celiac disease or a wheat allergy are still opting for gluten-free diets. Many believe that eating a gluten-free diet may help them lose weight, increase their energy, or ameliorate their headaches. However, the evidence for these associations is primarily anecdotal. In fact, researchers do not recommend following a gluten-free diet unless you have been diagnosed with celiac disease or have a gluten sensitivity (wheat allergy).

Nonetheless, maintaining a gluten-free diet can get complicated — and it may result in vitamin and nutrient deficiencies. To coincide with National Celiac Disease Awareness Day, we're providing a starting point for folks diagnosed with celiac disease and wheat allergies, so that they can maintain a balanced diet while accounting for their digestive health.

Foods To Avoid

To start a gluten-free diet, you must avoid foods and drinks containing the following:

• Wheat
• Bulgur
• Farina
• Graham flour
• Kamut
• Rye
• Semolina

Some commonly prepared foods can contain gluten:

• Bread
• Cakes and pies
• Cereals
• Cookies
• Crackers
• Oats
• Pasta

When consuming processed foods, it is essential to search for a label indicating gluten-free ingredients since gluten can also be found, rather unexpectedly, in prepared foods such as:

• Croutons
• Gravy
• Dressings
• Beers
• Imitation meats or seafood
• Processed luncheon meats
• Soups
• Candy

Moreover, gluten is not only found in edible products. It may also be found in the following products that are commonly found in your home. These include:

• Shampoo, conditioner, and styling products
• Lipstick and lip balms
• Medications and vitamins
• Play-dough
• Toothpaste

Essential Foods For A Gluten-Free Diet

The following is a list of grains and starches recommended for a gluten-free diet:

• Amaranth
• Buckwheat
• Corn
• Cornmeal
• Gluten-free flours (rice, soy, corn, potato, bean)
• Polenta
• Quinoa
• Rice
• Tapioca

Other great gluten-free foods include:

• Fruits
• Fresh meats, fish, and poultry
• Milk and most dairy products
• Potatoes
• Rice
• Vegetables
• Wine and distilled liquors

Moreover, an increasing number of gluten-free products, such as bread, pasta, beer, or brownies, are becoming available with gluten-free substitutes. These are often available at specialty grocery stores or online.

Pitfalls Of Gluten-Free Diet

Many grains are enriched with vitamins. Therefore, following a gluten-free diet may result in low levels of specific vitamins and nutrients. Some common deficiencies associated with a gluten-free diet include:

• Calcium
• Fiber
• Thiamin
• Riboflavin
• Niacin
• Folate

Your doctor or dietician may recommend supplements to increase your levels of these vitamins and nutrients.

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Tips For Maintaining A Gluten-Free Diet

Strictly Shop Gluten-Free: While in the grocery store, try to avoid processed foods. Instead, buy products like fresh fruits, fresh vegetables, frozen produce, beans, nuts, seeds, fresh meat, fresh poultry, fresh or frozen seafood, eggs, dairy products, and fresh herbs. Additionally, choose gluten-free flour, rice or corn pasta, corn tortillas, and gluten-free bread.

Check Your Medications (and Other Non-Food Products) for Gluten: Gluten is often utilized in medicines to bind pills together. Ask your pharmacist or call the drug manufacturer directly to check if any of the medications you are taking contain gluten.

Maintain a Gluten-Free Zone in the Kitchen: Cross-contamination with gluten may occur where ingredients come together, such as on a cutting board or a grill surface. You can also be exposed to gluten by using the same kitchen utensils as others or sharing the same condiment containers — the condiment bottle may touch the bun, or a knife with bread crumbs may contaminate a margarine stick or mustard jar.

Be Careful When Dining Out: Some restaurants today may offer a gluten-free menu. If this is not the case, be sure to ask which items are gluten-free. Ideally, try looking for restaurants that operate gluten-free kitchens to avoid any chance of cross-contamination. Apps like Find Me Gluten Free can help you take extra care when choosing a restaurant.

Resource Links:

• "A Review on the Gluten-Free Diet: Technological and Nutritional Challenges" via Nutrients, U.S. National Library of Medicine
• "The Gluten-Free Diet: Fad or Necessity?" via Diabetes Spectrum, American Diabetes Association, U.S. National Library of Medicine
• "Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients" via Gastroenterology & Hepatology, U.S. National Library of Medicine
• "Gluten-free diet: is it really always beneficial?" via Kare Publishing, U.S. National Library of Medicine
• "Navigating the Gluten-Free Boom: The Dark Side of Gluten Free Diet" via Frontiers in Pediatrics, U.S. National Library of Medicine

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