One of the best things about it is that people do not usually need to count calories.
Be kept low as carbohydrates, tends to reduce the appetite.
This makes people automatically restricting calories without consciously regulate their food intake.
This simple method is shown [1] lead to significant weight loss ... about 2-3 times more than a low-fat calorie restriction (diet 1 , 2 , 3 ).
Interestingly, there are many friendly foods low in carbohydrates incredibly satisfying that most people consider an occasional indulgence.
These foods can be eaten regularly in a low carb diet until the fullness, but with all the metabolic activities [2] .
Some of these foods are still very healthy, at least in the context of the low carb diet [3] (even if the plug in the top of a high carbohydrate diet could be a problem).
Here are 6 "indulgent" foods low-carb/keto friendly.
1 Spread (and other high-fat dairy products)
Butter [4] are used to be a staple.
Then he became rich for at demonized saturated fats [5] and people started to eat margarine instead.
Well ... butter has been making a comeback as a health food, especially at low carbers.
Be sure to choose quality, butter-fed [6] , in the heart-healthy nutrients, such as vitamin K2 is higher ( 4 , 5 ).
Note that butter should be consumed with a meal, not as a meal ... I do not think so, replace breakfast with lots of butter in coffee [7] is a good idea.
The caloric distribution of 99% fat, 1% proteins ( 6 ).
Other high-fat dairy products such as cheese (fat and protein) and cream (mostly fat) are also perfect for a low carb diet.
Two. Nuts and nut butters
There is a misconception that low-carb diets are all over the meat and fat.
Besides vegetables, there are many other plant foods that can be eaten on this diet.
A good example is crazy ... including almonds, macadamias, and several others.
Nuts are very nutritious, that is responsible for healthy fats and essential nutrients such as vitamin E and magnesium.
Many studies show that people who eat nuts have a lower risk for several diseases, including heart disease and type 2 diabetes ( 7 , 8 , 9 , 10 ).
Nut butters can also be eaten as long as they did only with nuts and salt and not with a loaded unhealthy oil [8] .
The only problem with nut butter (and sometimes nuts themselves) they are so energy-rich and tasty it can be easy to overeat.
Almonds for calorie distribution: 74% fat, 13% protein, 13% carbohydrates. One ounce (28 grams), only 5 grams of carbohydrates, 3 fibers [9] ( 11 ).
Black Chocolate 3
The black chocolate [10] is large.
It is loaded with nutrients, powerful antioxidants and fiber.
In fact, a (even more antioxidant activity than blueberries, it contains 12 ).
Studies show that chocolate leads to very impressive for the heart health benefits.
This can reduce the blood pressure, HDL ("good") to increase cholesterol, to protect LDL against oxidation and reduce the insulin resistance ( 13 , 14 , 15 ).
One study even showed that people who eat chocolate + 5 times a week have a risk of up to 57% less cardiovascular disease ( 16 ).
Chocolate often contains a sugar [11] , but if you choose one with a high cocoa content (70-85%), the amount will be minimal and most of the calories of fat.
The caloric distribution: 64% fat, 5% protein, 31% carbohydrates. A 1 ounce (28 grams) room can hold about 10 net carbs, depending on the brand ( 17 ).
April. Greaves
Rinds are delicious.
They are basically just fried pork skin.
Pork rind is rich in proteins, [12] , but for a different protein in muscle meat nature.
Some paleo [13] have argued that eating muscle meat can make someone a lack of amino acid glycine.
This amino acid is used in large quantities in other parts of the animal, including offal and gelatinous cuts, such as tendons and skin.
Pork rinds to be very high in glycine.
Pigskin are also rich in monounsaturated oleic acid found, the same fatty acid in abundance in olive oil [14] .
The problem is that the rind can also be very high in Omega-6 fatty acids [15] and are not as nutritious as other animal parts, so do not eat too much of them.
Summary calories: 52% fat, 48% protein, carbohydrates ( 18 ).
Lawyers 5
Avocados are another great healthy plant foods low in carbohydrates.
They are technically a fruit [16] and to be very high in certain nutrients, especially fiber and potassium.
Most fats (about 60%) mono-unsaturated, with small amounts of saturated and polyunsaturated fatty acids.
Lawyers seem to be beneficial for metabolism and heart health ... and that makes sense given the distribution of nutrients.
A study in people with high cholesterol found that seven days a lawyer enriched reduced LDL and triglycerides by 22% diet, while increasing HDL by 11% ( 19 ).
The caloric distribution of 77% fat, 4% protein, 19% carbohydrates. Most attorneys are carbohydrates in the form of fibers ( 20 ).
6 bacon
Bacon [17] is often referred to as "meat candy."
This is not surprising considering that is incredibly delicious.
Speck has demonized for two reasons ... to be rich in saturated fatty acids as well as a processed meat.
Consider the fact that saturated fat is completely harmless [18] who do not know, most people, is that most of the bacon grease (about 2/3rds) is unsaturated.
That is, most of the shop bought fat meat, which (has been processed linked to an increased risk of cancer and other diseases, 21 , 22 , 23 ).
For this reason it is important to try, quality, raw bacon to find preferably raised to pasture pigs. Get the bacon really nitrate / nitrite-free [19] is the best.
I like bacon is basically just salt pork bellies, which aside as swine.
Although I have no doubt call bacon (or any other processed meat) "healthy eating", that can be consumed in a normal diet low in carbohydrates and smoothly.
Summary calories: 70% fat, 29% protein, 1% carbohydrate ( 24 ).
Take Home Message
Note that if you (especially nut butters) eat a lot of these incredibly tasty food, you can prevent weight loss [20] .
Most foods in a low carb diet is to be processed real food ... meat, fish, eggs [21] , all kinds of vegetables, nuts, seeds, healthy fats, maybe even a little fruit.
But you can still eat all the delicious food to enjoy the amazing benefits of a metabolic low-carb/ketogenic regime.
Credentials
- ^ detected (authoritynutrition.com)
- ^ metabolic activities (authoritynutrition.com)
- ^ a low carbohydrate diet (authoritynutrition.com)
- ^ butter (authoritynutrition.com)
- ^ saturated fatty acids (authoritynutrition.com)
- ^ grass-fed butter (authoritynutrition.com)
- ^ butter in coffee (authoritynutrition.com)
- ^ unhealthy oil (authoritynutrition.com)
- ^ fiber (authoritynutrition.com)
- ^ black chocolate (authoritynutrition.com)
- ^ sugar (authoritynutrition.com)
- ^ protein (authoritynutrition.com)
- ^ paleo (authoritynutrition.com)
- ^ olive oil (authoritynutrition.com)
- ^ omega-6 fatty acids (authoritynutrition.com)
- ^ a fruit (authoritynutrition.com)
- ^ Bacon (authoritynutrition.com)
- ^ completely harmless (authoritynutrition.com)
- ^ nitrate / nitrite (authoritynutrition.com)
- ^ to lose weight (authoritynutrition.com)
- ^ eggs (authoritynutrition.com)
hi was just seeing if you minded a comment. i like your website and the thme you picked is super. I will be back.
ReplyDeletethe salvation diet scam