Photo: Brett Sayles

What is the 5 to 1 rule diet?

Simply look at the ratio of grams of carbohydrates to grams of dietary fibre. Divide the carbohydrates by the dietary fibre. You want a 5:1 ratio or less. For example, Multi-Grain Cheerios sound healthy but have a ratio over 7.

impactmagazine.ca - The Five-to-One Fibre Rule - IMPACT Magazine

Are refried beans low-carb?

A single cup of cooked refried beans can be 236 calories, 40g of carbs, 14g of fiber, and 14g of protein. Net carbs (total carbohydrates - fiber -...

Last updated Dec 11, 2022

Is 4 eggs a day fattening?

Eating eggs in moderation, about 4 to 6 eggs per week, is acceptable, even for people with high cholesterol, according to the Cleveland Clinic....

Last updated Oct 8, 2018

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Meet the daily requirements and, ahem, keep you regular

Most people think constipation when they think fibre. And it’s true. Dr. Michael Greger, an acclaimed international speaker who specializes in clinical nutrition, says if most Americans ate just the minimum recommended daily intake of fibre-containing foods, it would add up to $80 billion in savings from the effects of coping with constipation alone. But getting enough fibre in your diet is important for other reasons, too. Accumulating evidence indicates that greater dietary fibre intakes reduce risk for type 2 diabetes, cardiovascular disease, certain cancers, weight gain, obesity, and diverticular disease. We know whole grains, fruits, vegetables and legumes are fibre-rich foods. As fibre intake goes up, the risk of metabolic syndrome appears to go down, with less inflammation and an apparent step-wise drop in obesity risk. It’s therefore no surprise that greater dietary fibre intake is associated with a lower risk of heart disease: There is a 9 percent lower risk for every additional 7 grams a day of total fibre consumed, which is just some rice and beans or a few servings of fruits and veggies. Here’s how the 5:1 rule works. Simply look at the ratio of grams of carbohydrates to grams of dietary fibre. Divide the carbohydrates by the dietary fibre. You want a 5:1 ratio or less. For example, Multi-Grain Cheerios sound healthy but have a ratio over 7. However, Nature’s Path Granola is a better option. When you take its 15 g of carbs and divide it by its 4 g of fibre, the ratio equals 3.75.

IMPACT Magazine’s November Edition

RBC Olympic hopefuls Hayley Daniels, Sam Effah and Kate Wright as our inspiring cover athlete stories!⁠ Get prepared for winter running, making movement part of your workday, and exploring great hikes near Calgary and Vancouver.

Read this story in our November 2020 Digital Edition.

Is air fryer better for weight loss?

By most measures, air frying is healthier than frying in oil. It cuts calories by 70% to 80% and has a lot less fat. This cooking method might also...

Last updated Oct 8, 2019

What deficiency causes swollen feet and ankles?

An extreme lack (deficiency), of protein in your diet over a long period of time can lead to fluid accumulation and edema. Dec 1, 2020

Last updated May 29, 2021

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Why do my ketones drop overnight?

This is a natural phenomenon that happens in the morning where the liver just does this. What this ends up doing is it causes the pancreas to have to secrete insulin, and when there's insulin in the blood ketone levels are lower. Insulin will blunt ketones, so therefore, we end up with lower ketone levels.

keto-mojo.com - Why Ketone Levels are Lower in Morning - Keto-Mojo

Why Are Ketone Levels Lower in the Morning?

You might be wondering why your ketone levels are a little bit lower in the morning. Well, here’s what’s going on. When your body first wakes up, you have a big rise in what’s called cortisol. This cortisol triggers the liver to go through glycolysis. Now what glycolysis is, it’s where it takes any stored carbohydrates, and I mean any small amount, and converts them into glucose to be used as energy. This is a natural phenomenon that happens in the morning where the liver just does this. What this ends up doing is it causes the pancreas to have to secrete insulin, and when there’s insulin in the blood ketone levels are lower. Insulin will blunt ketones, so therefore, we end up with lower ketone levels. But what you’ll find is as the day goes on and as you eat more food or if you’re fasting as the day goes on and you’re a little bit more active the ketone bodies will start to appear quite a bit more.

What is the Dawn Effect?

It’s a natural cycle (called the dawn effect or dawn phenomenon) that you can expect to have lower ketone levels in the morning. Sometimes the ketone level can be dramatically lower than what they were the day before. Don’t be alarmed, and as always, if you’re looking to test your blood ketone levels like you should be throughout the course of the day, make sure you check out Keto-Mojo by clicking on the link and learning more about everything you need to do to understand the data behind the ketogenic process inside your body. I’ll see you there.

What can fill you up on keto?

However, there are plenty of low- foods that will keep you full on the keto diet, like eggs, almonds, and coconut oil. ... Just because you're...

Last updated Jul 23, 2020

What foods have no carbs?

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent,...

Last updated Nov 11, 2022

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Does Coke tenderize meat?

Cola's high acidity and caramel flavor makes a surprisingly good meat tenderizer. Cola typically has a pH of about 2.7—for comparison, lemon juice...

Last updated Aug 28, 2021

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What is better a calorie deficit or keto?

Keto gets rid of the constant, gnawing hunger that wears down your willpower on a standard weight loss diet. You may still feel hungry at times,...

Last updated Jan 24, 2022