An Expert Says This Is How Many Grams of Carbs You Really Need on the Keto Diet

As a blogger and follower of the keto diet, I try to post relevant articles when I find them. The following is an article that was posted some time back. I have copied the text in case the link expires. Here is the original post: https://www.popsugar.com/fitness/How-Many-Grams-Carbs-Can-You-Eat-Keto-45197027/

By now you’ve more than likely heard of the high-fat, moderate protein, and low-carb ketogenic diet. The keto diet is often followed by those with epilepsy and type 2 diabetes, and most recently it’s been one of the go-to diets for weight loss.

If you’re following the keto diet to lose weight, one of the most important rules to abide by is the macronutrient profile. According to Catherine Metzgar, PhD, RD, and a clinical team member at Virta Health the macronutrient profile should be close to 70 to 80 percent fat, 15 to 20 percent protein, and five to 10 percent carbs. By following this macronutrient profile, you’ll be able to reach nutritional ketosis — the state where the body begins to burn ketones and fat for energy instead of glucose (carbohydrates).

“The target number of total carbs that allows one to achieve and sustain nutritional ketosis varies from one individual to another,” said Stephen Phinney, MD, PhD, chief medical officer at Virta Health. According to Dr. Phinney, if you’re overweight and starting the keto diet, you should aim for 30 to 50 grams of carbohydrates per day in order to achieve nutritional ketosis. In contrast, “a very active athlete might tolerate 50 to 100 grams per day,” Dr. Phinney told POPSUGAR. In both cases, Dr. Phinney advises keeping protein moderate and the carbohydrates low enough to maintain keto adaption.

The best way to know if you’re in ketosisis by checking your blood ketone levels with blood test strips. Ketone levels at or above 0.5 mM (millimolar) indicate you’re in ketosis. Other options include doing a urine test or by using a breath analyzer. The ketones in your blood, breath, and urine vary and can be hard to compare. If your goal is to lose weight, it’s imperative you follow the above macronutrient profile and check your ketone levels.

Ready to give the keto diet a try? Check out this dietitian’s beginner meal planhttps://www.popsugar.com/fitness/How-Many-Grams-Carbs-Can-You-Eat-Keto-45197027/

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Caprese Salad with Grilled Halloumi – Keto Recipe

I am always excited to learn about new foods from all over the world. Today, I stumbled across Halloumi cheese! This is a brined goat and sheep’s milk cheese and has a high melting point. It is also rather salty.

I am a huge cheese fan and am often scouring the cheese isles of Trader Joe’s, Earth Fare, Publix, and my local grocery store. I had never run across this particular cheese. You can imagine my excitement when I found it on Amazon!

halloumi cheese

Here you go: Halloumi cheese, 8 oz https://amzn.to/2BDVDqv

A great recipe I found online is this Caprese Salad by Keto Daily. They actually grill the cheese first for flavor. Check it out!

KETO GRILLED HALLOUMI CAPRESE SALAD
Ease of Preparation: Easy

Prep Time: 5 Minutes

Cooking Time: 15 Minutes

Total Time: 20 Minutes

Ingredients:

7 Ounce Package of Halloumi Cheese
1 Medium Tomato
Fresh Basil Leaves
1 TBSP Unrefined Olive Oil
2 TBSP Balsamic Vinegar
1/2 Teaspoon Dried Oregano
Instructions:

  1. If your Haloumi does not come pre-sliced, then slice it into roughly 1-ounce slices.
    Slice your tomato and discards the top and bottom slices.
  2. Warm up your charcoal grill and place Halloumi cheese directly onto the grates of the grill. Give them a little shimmy back and forth right when they touch the grill to help prevent them from sticking. Sometimes a little bit sticks to the grates of the grill anyway, but it’s not the end of the world.
  3. Carefully flip the Halloumi over after the first side if cooked to your liking. Be very careful when cooking the second side, as it cooks WAY faster than the first side from my experience. Keep your eye on it.
  4. When the Halloumi is cooked to your liking, bring it in and assemble your Caprese Salad.
  5. Alternate between Tomato slice, Cheese slice, and Basil until you have assembled your whole Caprese Salad.
  6. Top with a sprinkle of dried Oregano, Olive Oil drizzle, and Balsamic Vinegar.

For full instructions and more information, visit:

http://keto-daily.com/keto-grilled-halloumi-caprese-salad/

Other Keto Recipes:

Bacon Wrapped Bratwursts with Beer Cheese Sauce | Hey Grill, Hey

Keto Pickle Popper Recipe | Keto Daily

Keto & Dining Out – Featuring Longhorn Steakhouse

Ketosis Diet-Lose Up To 25 Pounds in a Month
You are done with excuses & are ready to start your weight loss journey. https://amzn.to/2w8xqTX

Buy Now: http://amzn.to/2sc46g0
What can I eat on the Keto Diet? Is my favorite food ok? Will I have to buy weird ingredients? https://amzn.to/2BCrd7X

 

 

Fudgy Keto Brownies

These Fudgy Keto Brownies from The KetoDiet Cookbook are really delicious! | low carb, keto, thm, dairy-free option

Before I begin I’d like to say that I made several recipes in The KetoDiet Cookbook (Fluffy Grain-free Sunflower Bread, Caesar Salad In A Cheese Bowl, Chicken Kiev) but the recipe my family raved about was Martina’s Fudgy Grasshopper Brownie recipe – MINUS the mint filling. The recipe can be found on page 222. These were some of the best most amazing fudgy keto brownies we have had in years. If you want the recipe… jump to the end.  You won’t be disappointed. If you want to see what’s inside The KetoDiet Cookbook, Amazon will give you a peek.

Continue reading original article: https://www.lowcarbmaven.com/fudgy-keto-brownies/

Click Here to Learn More About The Keto Diet 

Easy Low Carb Peanut Butter Pecan Bars

Low Carb Pecan Bars
These low carb high fat Peanut Butter Pecan Bars are healthy, really easy to make, and melt-in-your-mouth delicious! 🙂 They are made with real ingredients, and much better for you than store-bought low carb bars.


You could substitute the pecans for other nuts, but you’ll need to adjust your carb count if you do. Pecans are the lowest carb, highest fat nut – with walnuts pulling a close second.

You can make them with crushed pecans (above), pecan halves (below), or pecan pieces. They turn out great no matter what you use. It’s such a simple recipe that you can get creative and use it to make all sorts of delicious low carb bars & fudges! Click to read the recipe:
Easy Low Carb Peanut Butter Pecan Bars