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Healthy Sources of Protein on KetoFortunately, there are plenty of foods to choose from that will satisfy your protein needs on keto. Some options are leaner (high-protein but low-fat) while others contain fats and small amounts of carbs:Chicken breastWhole eggsSteakGround meats Fish and seafoodCheeseAlmond nutsFull-fat dairyBone broth If you’re struggling to meet your protein (if you’re on a plant-based or vegan keto diet, for example), consider adding a keto-friendly protein supplement to your routine. Finding Your Ideal Personal Protein LevelProtein intake is a controversial topic in the keto diet community. This may cause beginner keto dieters to undereat protein and suffer the consequences, such as muscle loss, hair loss, feeling hungry often, and accelerated sarcopenia. It’s important to remember that gluconeogenesis isn’t something to be afraid of because it keeps our bodies functioning normally while we’re in ketosis. As a general guideline, stay within your recommended protein range (30% of your daily calories if you’re following a standard keto diet) or between 0. 73 and 1 gram of protein per pound of bodyweight. You may need more protein if you’re older, recovering from an injury or illness, are an athlete, or live an active lifestyle. As long as you’re not undereating protein, feel free to experiment with varying your protein intake and measuring your ketones to gain insight into your personal limit. Today, there seem to be an overwhelming number of labels and ingredients to understand and look out for. You’ve heard health advocates raise concerns and advise against consuming genetically modified (GMO) foods while touting the benefits of going organic.
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You may need more protein if you’re older, recovering from an injury or illness, are an athlete, or live an active lifestyle. As long as you’re not undereating protein, feel free to experiment with varying your protein intake and measuring your ketones to gain insight into your personal limit. Today, there seem to be an overwhelming number of labels and ingredients to understand and look out for. You’ve heard health advocates raise concerns and advise against consuming genetically modified (GMO) foods while touting the benefits of going organic. On the other hand, you’ve also heard GMO advocates tout the benefits and safety of GMO foods. So, when it comes to GMO vs. organic, what are the benefits and concerns? What does the science show? Let’s open up this controversial can of worms!What Does Organic Mean? If food is organic, it is produced without the use of artificial chemical fertilizers, pesticides, and other synthetic substances. Organic describes animal raising practices and the process of growing, producing, and harvesting food the natural and traditional way, using only natural fertilizers and substances instead of hormones and man-made chemicals. Organic also describes indigenous farming practices and regenerative agriculture. To obtain the organic certification from the United States Department of Agriculture (USDA), farmers have to prove they’re not using GMOs and are adhering to strict organic standards. The certification involves annual inspections and periodic GMO testing.
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Corn SyrupThe same goes for corn syrup, which is a sweet syrup derived from the naturally occurring sugars in corn. Unsurprisingly, this sugary syrup isn’t keto-approved. Processed and Refined Corn ProductsHighly processed and refined versions of corn, such as tortilla chips and taco shells, are especially high in carbs and will probably push
you out of ketosis. Corn OilCorn oil is a keto-friendly refined grain oil containing zero carbohydrates. One camp of health advocates points out that corn oil shouldn’t be used for cooking at higher temperatures due to the chemical structure because the polyunsaturated fats
can break down into toxic compounds and are less stable than saturated fats like those found in coconut oil. Grab Some Popcorn!If you’d like to eat corn on a keto diet, buttery, puffy, crunchy popcorn is the way to go. Popcorn is keto-friendly as long as you don’t eat too much. A 1 cup (14 grams) serving only has 6. 5 grams of net carbs. Air-popped popcorn is ideal. Be aware that flavorings on popcorn may add carbs, and you’ll obviously want to stay away from caramel-covered popcorn and other sweetened types of popcorn snacks.