Should I Maintain Low Carb Diet While Sick

Should I Maintain Low Carb Diet While Sick

7 Warning Signs You Should Stop the Keto Diet Immediately

If you're experiencing any of these, it might be time to reconsider going keto.

September 19, 2021

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Unless you've been living on a desert island, you've probably heard the buzz about the keto diet. This high-fat, low-carb eating plan has gained a major following in the last few years for helping people drop weight fast. In a 2020 survey, 8% of people said they had tried keto in the last year.

Success on a ketogenic diet all comes down to adjusting your metabolism by consuming specific amounts of macronutrients. Getting your calories from 75% fat, 20% protein, and just 5% carbohydrate forces the body to enter a metabolic state called ketosis, in which fat is burned for fuel. It sounds like a weight-loss dream, but this macronutrient-bending eating plan isn't for everyone. In fact, drastically changing up your macros can result in some pretty unpleasant side effects. Plus, many health professionals have cautioned that keto isn't a healthy long-term solution for keeping weight off.

How do you know when it's time to stop the keto diet? Here are seven warning signs the diet may not be an ideal choice.

And for tips, here's What Happens to Your Body When You Drink a Smoothie Every Day.

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Ugh, the dreaded "keto flu." Many people report nausea and vomiting (as well as dizziness, weakness, and irritability) shortly after starting keto. If you're not prepared to ride out a bout of these symptoms, you may want to steer clear of this diet. "Keto flu is pretty common and can last anywhere from a few days to a week or two," says dietitian Anne Danahy, MS, RDN. She advises drinking plenty of water and boosting electrolytes to minimize the symptoms—which should go away once you're in ketosis.

Want to learn more about the keto flu? Here's Why The Keto Diet Might Make You Sick.

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Feeling like you just can't get up off the couch? Keto might be to blame. Carbohydrates are the body's preferred energy source—so taking them off the menu can lead to some serious exhaustion. Keto fatigue often lifts as the body transitions to using fat for energy, but some people find it an extended struggle while on the diet.

For more healthy eating tips, be sure to sign up for our newsletter.

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Switching up your macros can also cause headaches. When in ketosis, the body tends to get rid of fluids faster (as in, you're peeing more often). Plus, lowered insulin levels from eating fewer carbs can mess with your electrolyte levels. As a result, you may become dehydrated, causing head pain.

Read more: What Are Keto Headaches? We Asked the Experts.

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Upping your intake of fat can take its toll on your digestive system. If your body isn't accustomed to metabolizing large quantities of fat, it may simply expel it—sending you running to the bathroom. For some people, keto-related diarrhea never lets up.

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A sense of social isolation is a common pitfall of many highly specific diets. On keto, you may find dining out or eating with friends turns into a bit of a minefield. After all, most restaurant menus and dinner party spreads don't offer selections that contain 75% fat.

If you're trying keto, make sure to avoid these 8 Major Mistakes You're Making on the Keto Diet.

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Severely restricting carbs is the key to the keto diet's success—but this means you'll miss out on one very important type of carb: fiber. The longer you stay on a low-fiber diet, the more your digestion may slow down. Long-term constipation can lead to complications like hemorrhoids or bowel obstruction.

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Though it sounds pretty simple—eat lots of fat and not a lot of carbs—getting into ketosis can be tricky. "If you don't follow the macros closely (at least initially) you won't produce ketones and stay in nutritional ketosis," says Danahy. And if you're not in ketosis, you may not lose weight as quickly as you'd like. There's also the simple issue of overdoing it on calories. "With such a high-fat diet, it's easy to go overboard on calories, which will prevent you from losing weight."

If you're looking to lose weight, This Is How Many Calories A Week You Should Eat For Weight Loss.

Sarah Garone, NDTR

Sarah Garone, NDTR, is a registered nutrition and dietetic technician, and a health, nutrition, and food writer. Read more

Should I Maintain Low Carb Diet While Sick

Source: https://www.eatthis.com/warning-signs-stop-keto-diet/

Can You Lose Weight On Low Carb Diet Without Exercise

Can You Lose Weight On Low Carb Diet Without Exercise

10 Diet Pills to Kickstart Your Weight Loss Efforts

Photo Courtesy: Pixabay

If you're struggling to lose weight, a diet pill can give you the boost you need to reach your goals. Some are available over-the-counter (OTC), while others require a prescription from your doctor. Either way, for the best results, combine any weight loss pill with lifestyle changes (like exercising more or eating a healthier diet). Here are a few diet pills that can help you get over your weight loss hump.

Best Overall: Phentermine

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Phentermine is a prescription diet pill consistently proven to help its users lose weight. Users report that phentermine boosts their energy levels, making it easier for them to increase their daily activity and exercise more. Most users also experience appetite reduction that makes it less arduous to eat less. However, phentermine users also find that the drug is less effective the longer you take it.

Best Value: Nature Craft's Natural Raw Green Coffee Bean Extract

Photo Courtesy: Amazon

Prefer something OTC? Nature Craft's Natural Raw Green Coffee Bean Extract contains caffeine to boost your metabolism, plus chlorogenic acid to slow the absorption of carbohydrates (aka everything delicious). Users find that they're less likely to overindulge when taking this diet pill, and report high energy levels with no jittery feelings or "crash." More than 900 reviewers have weighed in, giving it a solid 4.5 star average rating.

Best Diet Pill for a Low-Fat Diet: Alli Orlistat

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Alli Orlistat is a diet pill that blocks 25 percent of the fat from the foods you consume, creating a reduction in the amount of calories you absorb. Orlistat users experience the best results when they combine the diet pill with the suggested, healthy eating plan—seriously, you do not want to over-indulge. Users report that it's essential to adhere to a low-fat diet when taking Alli; otherwise, you risk digestive distress, stool leakage, and flatulence.

Best Diet Pill for Men: Prime Labs Prime Test Testosterone Booster

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Prime Labs Prime Test testosterone booster is a popular diet pill with men who want to lose a few pounds and increase their testosterone levels. Users find that they have more energy and have better performance in the gym and weight room. Is there's a six-pack under your pudge? Fans also report that this diet pill helps eradicate stubborn belly fat. It has over 25,000 Amazon reviews and a 4.5 rating.

Best Diet Pill for a Ketogenic Diet: Keto BHB

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If you want to try a ketogenic diet or prefer to eat low-carb foods, Purley Optimal's Keto BHB Supplement is an excellent diet pill to assist with your weight loss efforts and help you reach ketosis (the prized metabolic state where fat, not glucose, is used as fuel) as quickly as possible. Users report that Keto BHB helps combat the low energy levels that can accompany a low-carb diet, and boosts mental clarity to help prevent keto-related brain fog.

Best Diet Pill for Women: Nobi Nutrition Premium Women's Fat Burner

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Nobi Nutrition Premium Women's Fat Burner is formulated specifically to assist with the often frustrating female weight loss journey. Fans of this diet pill find that it gives them more energy and suppresses the appetite without making them feel jittery. They also report feeling less hungry between meals and having more self control around foods that typically trigger them to overeat.

Best Night Time Diet Pill: Dr. Emil Bedtime Burn

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Tackle your weight loss goals at night with Dr. Emil Bedtime Burn. This stimulant-free diet pill raises your metabolism while you sleep and contains ingredients to promote a better night's sleep—bonus! Bedtime Burn fans find that it helps reduce their cravings and raises their metabolism. It also aids them with falling asleep quicker and staying asleep so that they have ample energy to conquer their workouts.

Best Diet Pill for Overhauling Your Brain's Hunger System: CONTRAVE

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The brain's bitty hypothalamus, which is responsible for controlling the body's appetite and energy expenditure, can have an outsized effect on a person's weight. CONTRAVE is a prescription diet pill that reduces hunger and cravings by impacting how the brain's hypothalamus functions. While users of CONTRAVE report significant weight loss, this weight loss comes at a price. CONTRAVE can cost anywhere from $100 to $400 if it isn't covered by your insurance. Some users report side effects including headaches and constipation.

Best Multitasking Diet Pill: Native Nutrition Apple Cider Vinegar+

Photo Courtesy: Amazon

Apple cider vinegar is associated with a slew of health benefits, like controlling blood sugar levels, easing indigestion, and lowering cholesterol levels. Native Nutrition Apple Cider Vinegar+ encourages weight loss and features all the qualities conventionally associated with this supplement—except the taste. Fans of this diet pill find it a far more pleasant alternative to drinking apple cider vinegar, and report that it's effective at reducing bloat and assisting with appetite control.

Best Diet Pill for Reducing Bloat: NutriRise 15-Day Colon Cleanse

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Bloated from overeating or consuming high sodium foods? Your body may be retaining water, which can conceal your weight loss. It's also incredibly uncomfortable. NutriRise 15-Day Colon Cleanse is an excellent way to jumpstart your lifestyle change and eliminate stomach-distending bloat. Users like that this cleanse eliminates that too-full feeling and encourages a loss in pesky water weight without causing significant digestive distress.

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Can You Lose Weight On Low Carb Diet Without Exercise

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28 Day Low Carb Diet

28 Day Low Carb Diet

Low-carb diets are holding steady in the weight-loss world as the top diet for losing weight. And while some research suggests that a combination of a low-calorie and low-carb diet can be effective for weight loss, if you end up going too low in carbs, you can actually make weight loss harder for yourself. There are some strong arguments regarding how many carbs in a low-carb diet actually make it effective for weight loss, but the truth is you don't have to go as low as the keto and Whole30 diets suggest to get weight-loss benefits. In this 30-day low-carb diet meal plan, we show you what a healthy low-carb diet for weight loss looks like, with a full month of delicious low-carb breakfast, lunch, dinner and snack ideas.

When you cut carbs from your diet (like whole grains, legumes, certain fruits and starchy vegetables), you also end up cutting fiber, as those carb-containing foods provide the majority of fiber in the diet. Since fiber helps keep you feeling full and satisfied after meals, we want to be sure you're still getting enough each day. Plus, carbohydrates themselves provide a lot of important nutrients, some of which are really difficult to get from other foods (like vitamin D and calcium found in dairy products). With that in mind, we kept this meal plan low in carbs but not so low that you'd miss out on these important nutrients. You'll still see healthy carb-containing foods in this plan (like fruit, Greek yogurt and beans) along with healthy low-carb foods (like lean protein and healthy fats) that combine to create an easy-to-to follow 30-day low-carb meal plan for weight loss.

30-Day Low-Carb Meal Plan: 1,200 Calories

Whether you follow this meal plan exactly as it's laid out or simply use it as an inspirational guide for following a healthy low-carb diet, we're sure you'll find it helpful. Couple this healthy meal plan with regular exercise and you're on track to lose a healthy 1 to 2 pounds per week.

Week 1

Week 1

How to Meal-Prep for Your Week of Meals:

1. Make the Low-Carb Blueberry Muffins. Wrap airtight and refrigerate in a large reusable bag (To buy:amazon.com, $20 for 1) to have for breakfast on Days 2 and 3. Freeze the remaining muffins to have later in the month. To reheat, remove plastic wrap, wrap in a paper towel and microwave on High for 30 to 45 seconds.
2. Prep the Vegan Burrito Bowls with Cauliflower Rice recipe to have for lunch on Days 2, 3, 4 and 5. Store in an air-tight container to keep fresh all week long. (To buy:amazon.com, $26 for 5—you'll use these every single week this month!)

Day 1

Shrimp Scampi Zoodles

A.M. Snack: 1 medium orange (62 calories, 15 g carbs)

P.M. Snack: 1/2 cup raspberries (32 calories, 7 g carbs)

Dinner: 1 serving Shrimp Scampi Zoodles with 1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oil (508 calories, 47 g carbs)

Daily Totals: 1,201 calories, 56 g protein, 94 g carbohydrates, 23 g fiber, 71 g fat, 1,859 mg sodium.

Day 2

Vegan Burrito Bowls with Cauliflower Rice

A.M. Snack: 1 medium orange (62 calories, 15 g carbs)

P.M. Snack: 2 plums (61 calories, 15 g carbs)

Daily Totals: 1,215 calories, 59 g protein, 92 g carbohydrates, 26 g fiber, 73 g fat, 1,635 mg sodium.

Day 3

Chicken Florentine

A.M. Snack: 3/4 cup raspberries with 1/4 cup dollop of whole-milk plain Greek yogurt (110 calories, 14 g carbs)

P.M. Snack: 12 almonds (92 calories, 3 g carbs)

Dinner: 1 serving Chicken Florentine served over 2 cups cooked spaghetti squash (459 calories, 29 g carbs)

Daily Totals: 1,224 calories, 73 g protein, 91 g carbohydrates, 27 g fiber, 63 g fat, 1,459 mg sodium.

Day 4

3 Ways to Limit Processed Foods (& The Ones You Should Keep In Your Diet)

Breakfast: 1 cup raspberries topped with 1/2 cup whole-milk plain Greek yogurt & 1 Tbsp. each shredded unsweetened coconut & slivered almonds (260 calories, 23 g carbs)

A.M. Snack: 1 cup red grapes and 1 oz. Cheddar cheese (218 calories, 28 g carbs)

P.M. Snack: 1 plum (30 calories, 8 g carbs)

Daily Totals: 1,216 calories, 70 g protein, 92 g carbohydrates, 24 g fiber, 68 g fat, 1,272 mg sodium.

Day 5

Asian Beef and Cabbage Salad

Breakfast: 1 cup raspberries topped with 1/2 cup whole-milk plain Greek yogurt & 1 Tbsp. each shredded unsweetened coconut & slivered almonds (260 calories, 23 g carbs)

A.M. Snack: 1 medium apple and 1 oz. Cheddar cheese (209 calories, 26 g carbs)

P.M. Snack: 1 cup red grapes and 12 almonds (145 calories, 17 g carbs)

Meal-Prep Tip: Refrigerate 1 serving of the dinner salad to have for lunch on Day 6.

Daily Totals: 1,211 calories, 61 g protein, 113 g carbohydrates, 29 g fiber, 62 g fat, 1,471 mg sodium.

Day 6

Hummus-Crusted Chicken

Breakfast: 1 serving Two-Ingredient Banana Pancakes topped with 1 Tbsp. maple syrup & 1/2 cup blueberries (260 calories, 48 g carbs)

A.M. Snack: 1 oz. Cheddar cheese (115 calories, 6 g carbs)

P.M. Snack: 1 medium apple (95 calories, 25 g carbs)

Daily Totals: 1,206 calories, 81 g protein, 123 g carbohydrates, 22 g fiber, 48 g fat, 1,493 mg sodium.

Day 7

spaghetti squash with roasted tomatoes beans and almond pesto

Breakfast: 1 serving Two-Ingredient Banana Pancakes topped with 1 Tbsp. maple syrup & 1/2 cup blueberries (260 calories, 48 g carbs)

A.M. Snack: 2 plums (61 calories, 15 g carbs)

P.M. Snack: 8 almonds (62 calories, 2 g carbs)

Daily Totals: 1,218 calories, 50 g protein, 124 g carbohydrates, 24 g fiber, 65 g fat, 1,198 mg sodium.

Week 2

Week 2

How to Meal-Prep for Your Week of Meals:

1. Make the Easy Loaded Baked Omelet Muffins to have for a grab-and-go breakfast on Days 8, 9 and 11 of this week. Store in a large air-tight reusable bag to keep fresh (To buy:amazon.com, $20 for 1). Wrap the remaining omelets individually in plastic wrap and freeze. You'll be having these again for breakfasts in Week 3.
2. Make the Zucchini Noodles with Quick Turkey Bolognese to have for lunch this week on Days 9, 10, 11 and 12. Prepare the recipe fully and refrigerate in separate meal-prep containers until ready to eat. (Use the same air-tight meal prep containers from Week 1—To buy:amazon.com, $26 for 5-pack.)

Day 8

Korean Steak, Kimchi & Cauliflower Rice Bowls

A.M. Snack: 1 cup blackberries (62 calories, 14 g carbs)

P.M. Snack: 1 medium apple (95 calories, 25 g carbs)

Daily Totals: 1,204 calories, 60 g protein, 109 g carbohydrates, 35 g fiber, 63 g fat, 1,531 mg sodium.

Day 9

One-Pot Garlicky Shrimp & Spinach

A.M. Snack: 1 cup raspberries topped with 1/4 cup whole-milk plain Greek yogurt & 1 tsp. chia seeds (143 calories, 19 g carbs)

P.M. Snack: 1 medium apple and 6 almonds (141 calories, 27 calories)

Dinner: 1 serving One-Pot Garlicky Shrimp & Spinach with 1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oil (448 calories, 45 g carbs)

Daily Totals: 1,220 calories, 78 g protein, 126 g carbohydrates, 27 g fiber, 51 g fat, 1,916 mg sodium.

Day 10

Guacamole Chicken

Breakfast: 1 serving Two-Ingredient Banana Pancakes topped with 1 Tbsp. maple syrup & 1 cup blackberries (238 calories, 41 g carbs)

A.M. Snack: 2 plums and 12 almonds (153 calories, 18 g carbs)

P.M. Snack: 3 cups air-popped popcorn drizzled with 1 tsp. olive oil & a pinch of salt (135 calories, 18 g carbs)

Daily Totals: 1,201 calories, 64 g protein, 122 g carbohydrates, 29 g fiber, 57 g fat, 1,531 mg sodium.

Day 11

Walnut Rosemary Crusted Salmon

A.M. Snack: 1 cup blackberries and 10 almonds (139 calories, 17 g carbs)

P.M. Snack: 1 medium pear (101 calories, 27 g carbs)

Daily Totals: 1,213 calories, 69 g protein, 117 g carbohydrates, 29 g fiber, 59 g fat, 1,558 mg sodium.

Day 12

containers of spiralized zuccini noodles and sauce

Breakfast: 1 serving Two-Ingredient Banana Pancakes topped with 1 Tbsp. maple syrup & 1 cup blackberries (238 calories, 41 g carbs)

A.M. Snack: 1 medium pear and 10 almonds (179 calories, 30 g carbs)

P.M. Snack: 1 medium apple and 1 1/2 oz. Cheddar cheese (266 calories, 26 g carbs)

Dinner: 1 serving Cauliflower Mac & Cheese with 1/4 cup peas & 1 sliced cooked bacon mixed in (316 calories, 16 g carbs)

Meal-Prep Tip: Refrigerate 1 serving of the mac & cheese with peas & bacon to have for lunch on Day 13.

Daily Totals: 1,215 calories, 59 g protein, 129 g carbohydrates, 27 g fiber, 58 g fat, 1,568 mg sodium.

Day 13

Broiled Ginger-Lime Chicken

Breakfast: 1 cup raspberries topped with 1/2 cup whole-milk plain Greek yogurt, 1 tsp. chia seeds & 1 Tbsp. each shredded unsweetened coconut & slivered almonds (277 calories, 24 g carbs)

A.M. Snack: 1 medium orange (62 calories, 15 g carbs)

Lunch: 1 serving Cauliflower Mac & Cheese with 1/4 cup peas and 1 sliced cooked bacon mixed in (316 calories, 16 g carbs)

P.M. Snack: 1 medium apple and 1 oz. Cheddar cheese (209 calories, 26 g carbs)

Meal-Prep Tip: Refrigerate 1 serving of the chicken and guacamole to have for lunch on Day 14.

Daily Totals: 1,200 calories, 64 g protein, 92 g carbohydrates, 28 g fiber, 69 g fat, 1,469 mg sodium.

Day 14

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A.M. Snack: 1 cup raspberries topped with 1/3 cup whole-milk plain Greek yogurt & 1 tsp. chia seeds (162 calories, 20 g carbs)

P.M. Snack: 1 medium orange (62 calories, 15 g carbs)

Dinner: 1 serving Slow-Cooker Vegetable Soup with 1 (3-inch) slice whole-wheat baguette (355 calories, 65 g carbs)

Meal-Prep Tip: Refrigerate 2 servings of the soup to have for lunch on Day 15. Freeze 3 single servings of the soup in individual containers to have for lunch on Days 20, 21 and 29.

Daily Totals: 1,200 calories, 66 g protein, 125 g carbohydrates, 33 g fiber, 54 g fat, 2,318 mg sodium.

week 3

Week 3

How to Meal-Prep for Your Week of Meals:

1. Refrigerate leftovers from the Roasted Chickens recipes to use for dinner on Days 17 and 19. Store in an air-tight meal-prep container to keep fresh (To buy: amazon.com, $ for 1 large). You'll use 3 cups cooked chicken in the Cherry Chicken Lettuce Wraps recipe and another 3 cups in the Zucchini Enchiladas recipe.
2. Prepare the Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on Days 16, 17, 18 and 19. Keep the cabbage mixture and dressing for the Spicy Cabbage Slaw separate and wait to combine until ready to eat. Use precooked frozen shrimp and wait to defrost the shrimp until you're ready to eat rather than all at once, and wait to add the avocado too. This will help keep the shrimp tasting fresh and the avocado from browning. (Store in the same air-tight meal prep containers from Week 1—To buy:amazon.com, $26 for 5.)
3. You'll be having the Easy Loaded Baked Omelet Muffins for breakfasts again this week on Days 15, 16 and 18. To reheat, remove plastic wrap, wrap in a paper towel and microwave each omelet on High for 20 to 30 seconds. Take them to-go in a smaller reusable bag (To buy: amazon.com, $12 for 1.)
4. Make the Citrus Vinaigrette to have throughout the week. For easy clean up and storage make the dressing in a mason jar. (To buy: amazon.com, $14 for 4)

Day 15

Roasted Chicken

A.M. Snack: 3/4 cup raspberries topped with 1/4 cup whole-milk plain Greek yogurt (110 calories, 14 g carbs)

P.M. Snack: 1 medium pear (101 calories, 27 g carbs)

Daily Totals: 1,217 calories, 79 g protein, 125 g carbohydrates, 33 g fiber, 47 g fat, 2,597 mg sodium.

Day 16

Taco-Stuffed Zucchini

A.M. Snack: 3/4 cup raspberries topped with 1/4 cup whole-milk plain Greek yogurt (110 calories, 14 g carbs)

P.M. Snack: 1 medium apple (95 calories, 25 g carbs)

Meal-Prep Tip: Hard-boil 3 eggs and refrigerate to have for snacks on Days 17 and 20.

Daily Totals: 1,208 calories, 77 g protein, 93 g carbohydrates, 31 g fiber, 62 g fat, 1,473 mg sodium.

Day 17

Cherry Chicken Lettuce Wraps

Breakfast: 1 cup raspberries topped with 1/2 cup whole-milk plain Greek yogurt & 1 Tbsp. each shredded unsweetened coconut & slivered almonds (260 calories, 23 g carbs)

A.M. Snack: 1 hard-boiled egg seasoned with a pinch each of salt & pepper (78 calories, 20 g carbs)

P.M. Snack: 1 medium pear (101 calories, 27 g carbs)

Daily Totals: 1,180 calories, 82 g protein, 97 g carbohydrates, 29 g fiber, 54 g fat, 1,165 mg sodium.

Day 18

Spicy Slaw Bowls with Shrimp & Edamame

A.M. Snack: 1/2 cup raspberries and 10 almonds (109 calories, 10 carbs)

P.M. Snack: 1 medium apple (95 calories, 25 g carbs)

Daily Totals: 1,212 calories, 61 g protein, 103 g carbohydrates, 35 g fiber, 66 g fat, 1,510 mg sodium.

Day 19

Zucchini Enchiladas

Breakfast: 1 cup raspberries topped with 1/2 cup whole-milk plain Greek yogurt & 1 Tbsp. each shredded unsweetened coconut & slivered almonds (260 calories, 23 g carbs)

A.M. Snack: 1 medium apple (95 calories, 25 g carbs)

P.M. Snack: 1 plum (61 calories, 15 g carbs)

Meal-Prep Tip: Defrost 2 servings of the Slow-Cooker Vegetable Soup overnight in the refrigerator to have for lunch on Days 20 & 21.

Daily Totals: 1,222 calories, 72 g protein, 94 g carbohydrates, 28 g fiber, 66 g fat, 668 mg sodium.

Day 20

Classic Beef Stroganoff

Meal-Prep Tip: Start the Classic Beef Stroganoff in the slow cooker in the morning. Cook it on the Low setting so it'll be ready in time for dinner (8-10 hours).

A.M. Snack: 2 hard-boiled eggs seasoned with a pinch each of salt & pepper (156 calories, 1 g carbs)

P.M. Snack: 1 medium pear and 1 oz. Cheddar cheese (216 calories, 28 g carbs)

Daily Totals: 1,220 calories, 66 g protein, 104 g carbohydrates, 28 g fiber, 65 g fat, 2,049 mg sodium.

Day 21

Pork Chops with Balsamic Sweet Onions

A.M. Snack: 3/4 cup raspberries (48 calories, 11 g carbs)

P.M. Snack: 15 almonds (116 calories, 4 g carbs)

Daily Totals: 1,197 calories, 56 g protein, 108 g carbohydrates, 35 g fiber, 65 g fat, 2,185 mg sodium.

week 4

Week 4

How to Meal-Prep for Your Week of Meals

1. Make the Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on Days 23, 24, 25 and 26. (Store in the same air-tight meal prep containers from Week 1—To buy:amazon.com, $26 for 5.)
2. Hard-boil 3 eggs for the Egg Salad Lettuce Wraps for lunch on Day 22. Refrigerate in a reusable bag. (To buy:amazon.com, $12 for 1)
3. Make the Citrus Vinaigrette to have throughout the week. For easy clean up and storage make the dressing in a mason jar. (To buy: amazon.com, $14 for 4)

Day 22

Speedy Crab Cakes

Breakfast: 1 serving Two-Ingredient Banana Pancakes topped with 1 Tbsp. maple syrup & 1 cup blueberries (260 calories, 49 g carbs)

A.M. Snack: 1 medium plum (30 calories, 8 g carbs)

P.M. Snack: 1 cup raspberries (64 calories, 15 g carbs)

Daily Totals: 1,205 calories, 61 g protein, 108 g carbohydrates, 24 g fiber, 62 g fat, 1,377 mg sodium.

Day 23

Philly Cheesesteak Stuffed Peppers

A.M. Snack: 2 plums and 6 almonds (107 calories, 17 g carbs)

P.M. Snack: 1 medium orange (62 calories, 15 g carbs)

Daily Totals: 1,217 calories, 70 g protein, 107 g carbohydrates, 27 g fiber, 62 g fat, 1,517 mg sodium.

Day 24

White Bean-Sage Cauliflower Gnocchi

A.M. Snack: 1 oz. Cheddar cheese (115 calories, 1 g carb)

P.M. Snack: 1/2 cup blueberries (42 calories, 11 g carbs)

Daily Totals: 1,206 calories, 55 g protein, 97 g carbohydrates, 30 g fiber, 69 g fat, 1,527 mg sodium.

Day 25

Taco Spaghetti Squash Boats

Breakfast: 1 cup raspberries topped with 1/2 cup whole-milk plain Greek yogurt & 1 Tbsp. shredded unsweetened coconut (221 calories, 21 g carbs)

A.M. Snack: 1 plum (30 calories, 8 g carbs)

P.M. Snack: 3/4 cup blueberries (63 calories, 16 g carbs)

Daily Totals: 1,218 calories, 72 g protein, 87 g carbohydrates, 26 g fiber, 70 g fat, 1,189 mg sodium.

Day 26

Salmon-Stuffed Avocados

A.M. Snack: 1 medium pear (101 calories, 27 g carbs)

P.M. Snack: 1 medium orange (62 calories, 15 g carbs)

Meal-Prep Tip: Hard-boil 4 eggs and refrigerate to have for snacks on Days 27 and 28.

Daily Totals: 1,208 calories, 61 g protein, 98 g carbohydrates, 32 g fiber, 70 g fat, 1,320 mg sodium.

Day 27

Vegan Butternut Squash Soup

Breakfast: 1 cup raspberries topped with 1 cup whole-milk plain Greek yogurt & 1 Tbsp. shredded unsweetened coconut (344 calories, 26 g carbs)

A.M. Snack: 1 plum (30 calories, 8 g carbs)

P.M. Snack: 2 hard-boiled eggs seasoned with salt & pepper to taste (156 calories, 1 g carbs)

Meal-Prep Tip: Refrigerate 2 servings of the soup to have for lunch on Days 28 and 30.

Daily Totals: 1,223 calories, 52 g protein, 83 g carbohydrates, 29 g fiber, 81 g fat, 1,331 mg sodium.

Day 28

Spaghetti Squash Shrimp Scampi

A.M. Snack: 1 medium pear (101 calories, 27 g carbs)

P.M. Snack: 2 hard-boiled eggs seasoned with salt & pepper to taste (156 calories, 1 g carbs)

Daily Totals: 1,207 calories, 51 g protein, 94 g carbohydrates, 26 g fiber, 72 g fat, 1,742 mg sodium.

week 5 weight loss

Week 5

How to Meal-Prep for Your Week of Meals

1. Hard-boil 2 eggs and refrigerate for a snack on Day 30. Refrigerate in a reusable bag. (To buy:amazon.com, $12 for 1)

Day 29

Paprika Chicken Thighs with Brussels Sprouts

A.M. Snack: 1 cup raspberries (64 calories, 15 g carbs)

Lunch: 1 serving Slow-Cooker Vegetable Soup with 1 (3-inch) slice whole-wheat baguette (355 calories, 65 g carbs)

P.M. Snack: 1 medium orange (62 calories, 15 g carbs)

Daily Totals: 1,219 calories, 78 g protein, 124 g carbohydrates, 31 g fiber, 50 g fat, 2,347 mg sodium.

Day 30

Taco Stuffed Avocados

A.M. Snack: 1 oz. Cheddar cheese (115 calories, 1 g carbs)

Lunch: 1 serving Vegan Butternut Squash Soup with 1 (3-inch) slice whole-wheat baguette (363 calories, 52 g carbs)

P.M. Snack: 2 hard-boiled eggs seasoned with salt & pepper to taste (156 calories, 1 g carbs)

Daily Totals: 1,225 calories, 50 g protein, 100 g carbohydrates, 25 g fiber, 75 g fat, 1,900 mg sodium.

You Did It!

Give yourself a pat on the back for a job well done. Whether you followed this entire weight-loss plan for the whole 30 days or simply took bits and pieces from it, we hope you found this low-carb meal plan helpful. Be sure to check out our other healthy meal plans. And to learn more about going low carb, visit our Low-Carb Diet Center.

28 Day Low Carb Diet

Source: https://www.eatingwell.com/article/291554/30-day-low-carb-meal-plan-1200-calories/

Do You Count Net Carbs On Low Carb Diet

Do You Count Net Carbs On Low Carb Diet

Net carbs are the total amount of digestible carbohydrates in a food product or meal. Knowing this number is useful for people tracking their carbohydrate intake to lose weight or stay healthy.

Carbohydrates are an important part of any diet.

There are several types of carb, and the body digests each one differently. Some carbs are not fully digestible. For this reason, the total amount of carbs in a food is different to the amount of net carbs.

In this article, we cover the types of carb, the foods that contain them, and how to calculate net carbs.

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Fruit, soda, and candy contain simple carbs, which makes them easy to digest.

The key difference between total carbs and net carbs is that total carbs include all the different types of carb in a food or meal. These include starches, dietary fiber, and sugars.

Net carbs, on the other hand, only include carbs that the body can fully digest into glucose.

The two main types of carb are simple and complex carbs. Simple carbs are made up of just one or two sugar molecules. This means that the body can digest them easily.

Simple carbs occur in a variety of foods and drinks, including:

• fruits
• soda
• candy
• desserts
• milk
• honey
• maple syrup
• molasses
• agave nectar
• coconut sugar

Complex carbs, on the other hand, contain chains that are several molecules long. This means that they take a little longer to break down, which makes them a more lasting source of energy.

Some foods that contain complex carbs include:

• cereals
• pasta
• rice
• corn
• beans and legumes

The body is unable to fully digest some types of complex carb, such as fiber. Complex carbs are not included in net carb calculations. Learn how to subtract them from a food's total carbs below.

In the sections below, we cover how to calculate net carbs based on each different type of carb.

Fiber

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A person should subtract fiber when calculating a food's net carbs.

The body cannot fully digest most types of dietary fiber.

To calculate a food's net carbs, it is necessary to find the amount of fiber in a food and subtract it from the total carbs listed on its nutrition label. It is important to note the serving size of the food product, because these numbers are specific for one serving.

For example, a food that contains 20 grams (g) of total carbs and 10 g of dietary fiber has 10 g of net carbs. This final number, 10 g, is the amount of carbohydrates the food contains that the body can digest into glucose.

Sugar alcohols

The body partially digests most sugar alcohols.

In most cases, a person should subtract half the amount of sugar alcohols from the total carb amount listed on the label to get the net carbs.

Erythritol is a type of sugar alcohol that the body cannot digest into glucose at all. To calculate the net carbs of a food containing erythritol, subtract the total amount from the total amount of carbs listed on the nutrition label.

This means that for a product containing 10 g of any other sugar alcohol, subtract 5 g from the total carbs to get the net carbs.

However, for products containing erythritol, subtract the full 10 g from the total carbs to get the net carbs.

Foods with fiber and sugar alcohols

Some ready-to-eat foods, including energy bars and protein bars, contain both fiber and sugar alcohols.

In these cases, work out how many grams of fiber and how much of the sugar alcohol there is to subtract. Then, add these two numbers together, and subtract that number from the total carbs.

So, a food with 20 g of total carbs may contain 10 g of fiber and 10 g of sugar alcohols. Subtract all 10 g of the fiber and 5 g of the sugar alcohols. Next, subtract this total of 15 g from the 20 g of total carbs. This leaves 5 g of net carbs.

Many people with diabetes count the amount of carbs in their diet. In many cases, calculating net carbs can help people with diabetes track their intake of dietary fiber and balance medications with carb intake.

Knowing how much fiber and sugar alcohol are in a food or meal can help a person with diabetes determine the amount of insulin they need.

People with diabetes should talk to their doctor, dietitian, or diabetes educator before starting a low carb diet. They can offer advice on the amount of carbs the person needs and how best to track them. They can also match medications to carb intake.

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Calculating net carbs may increase the number of food choices a person has.

Calculating net carbs has some benefits over tracking total carbs, including:

• promoting a healthful intake of dietary fiber, which can increase feelings of fullness and help control blood sugar levels
• increasing how many food choices are available, as many fruits and vegetables are rich in fiber and contribute fewer carbs to a person's daily goal
• possibly reducing the risk of low blood sugar for people with diabetes, who often need to calculate the amount of insulin they need based on the amount of carbs per meal they consume

Some disadvantages of counting net carbs include:

• increasing the amount of sugar free treats — which may not be carb free — in the diet
• the fact that food nutritional labels vary and may cause confusion among consumers
• the fact that methods for calculating net carbs are only estimations, as everyone's digestive systems and bodily processes are different

Net carbs refers to the total amount of fully digestible carbohydrates contained within a product or meal.

People can calculate net carbs by subtracting the whole amount of fiber and half the amount of sugar alcohols from the amount of total carbs on a product's nutrition label. There are some exceptions to this rule, so it is important to read the ingredients list of any product first.

Also, it is important that people with diabetes consult their doctor before starting a low carb diet.

Many scientists and healthcare professionals do not recognize the concept of net carbs. For this reason, it remains unclear if there are any confirmed benefits of calculating them.

However, increasing the intake of dietary fiber and decreasing the intake of total added sugar is beneficial for most people.

Do You Count Net Carbs On Low Carb Diet

Source: https://www.medicalnewstoday.com/articles/326457