Keto Means
Keto Means
Photo: Andrew Neel
The 12 Best Foods to Eat in the Morning Eggs. Eggs make a simple, nutritious breakfast choice. ... Greek yogurt. Greek yogurt is a great option if you're looking for a quick breakfast. ... Coffee. Aside from water, coffee is the world's most popular beverage. ... Oatmeal. ... Chia seeds. ... Berries. ... Cottage cheese. ... Whole wheat toast. More items...
To lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week, you need to eat 500 to 750 fewer calories each day. Low-carb diets, especially very low-carb...
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It's common for people to pair the keto diet with intermittent fasting, usually 16:8, which means someone only eats during an 8-hour window each...
Read More »A balanced breakfast typically includes protein, fiber, and produce. If you’re looking to build a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea. Breakfast is a great way to start your day. While some people prefer to skip breakfast, others need a source of energy to get going. If you enjoy breakfast, choosing nutritious foods may provide long-lasting energy and keep you full for hours. These foods are typically high in fiber, protein, healthy fats, and micronutrients. While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and additives, it’s not always easy to know what to choose. As such, the list below will help you build a healthy breakfast. Here are 12 of the best foods and drinks to enjoy in the morning. Share on Pinterest Jeremy Pawlowski/Stocksy United 1. Eggs Eggs make a simple, nutritious breakfast choice. They’re an excellent source of protein, which helps support muscle synthesis. Since protein takes a while to digest, it also helps keep you feeling full ( 1 , 2 ). In one study, people given eggs and toast for breakfast reported significantly less hunger than those given bran cereal, suggesting that the egg group’s higher protein intake — 25 grams versus 11 grams — promoted greater fullness ( 3 ). Furthermore, the egg group ate fewer calories at lunch, suggesting that this dish may support weight management ( 3 ). Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration ( 4 , 5 ). Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health ( 6 ). Contrary to popular belief, eggs don’t raise cholesterol levels in most people despite their high cholesterol content. In fact, one review of 23 studies found that eggs have a mild protective effect against heart disease ( 7 ). That said, try to limit your intake of highly processed breakfast items that are commonly paired with eggs, such as breakfast sausages and bacon. Instead, eat your eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables. Summary Eggs are high in protein and several important nutrients. They may promote fullness and help lower your calorie intake later in the day. 2. Greek yogurt Greek yogurt is a great option if you’re looking for a quick breakfast. It’s made by straining whey and other liquid from milk curds, which produces a creamy product that’s more concentrated in protein than regular yogurt ( 8 ). In addition, it’s lower in calories than other protein sources. A 1-cup (245-gram) serving boasts 25 grams of protein and only 149 calories ( 9 ). Plus, Greek yogurt is full of beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorus ( 9 ). Certain types are good sources of probiotics like Bifidobacteria, which support your digestion. To make sure that your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label ( 10 , 11 ). If you prefer an even creamier, higher protein product, Icelandic yogurt — known as skyr — is another great option. Try topping Greek yogurt with berries or chopped fruit to add more fiber, vitamins, and minerals. Summary Greek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health. 3. Coffee Aside from water, coffee is the world’s most popular beverage. Approximately 85% of Americans drink coffee on a regular basis ( 12 ). It’s high in caffeine, a molecule that promotes alertness, improves mood, and increases physical and mental performance. Notably, many athletes drink coffee as a natural pre-workout beverage to support sports performance ( 12 , 13 ). It also contains other beneficial compounds, such as chlorogenic acid, caffeic acid, and diterpenes, which have antioxidant and anti-inflammatory properties ( 14 , 15 ). In fact, regular coffee intake is associated with many health benefits, such as a lower risk of heart disease, type 2 diabetes, obesity, liver disease, Parkinson’s, certain types of cancer, and even death from all causes ( 15 , 16 , 17 ). Most studies suggest that 1–3 cups (240–710 mL) per day — containing about 300–400 mg of caffeine — provide these benefits. Although this amount is safe for adults, you should limit yourself to 300 mg or less of caffeine per day if you’re pregnant ( 12 ). Finally, it’s best to drink your coffee black or with dairy or plant-based milk. Try to use sugar sparingly or avoid it altogether, as too much sugar is linked to health risks. Summary The caffeine in coffee promotes alertness and enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses. 4. Oatmeal Oatmeal is a classic breakfast option — and it’s nutritious to boot. It’s made from rolled or steel cut oats, which contain a unique fiber called beta glucan. This soluble fiber not only helps reduce cholesterol levels but also promotes feelings of fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may prevent overeating ( 18 , 19 , 20 , 21 ). Plus, oats are a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium ( 22 ). They also contain around 10 grams of protein per cup (81 grams). To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs ( 22 ). Keep in mind that oats don’t contain gluten but are often processed alongside gluten-containing grains, which increases the risk of cross contamination ( 23 ). Therefore, people with gluten-related disorders should choose oats that have been certified gluten-free. Summary Oatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. It also contains many vitamins and minerals. 5. Chia seeds Chia seeds are extremely nutritious and a great source of fiber. In fact, just 1 ounce (28 grams) provides an impressive 10 grams of fiber per serving ( 24 ). What’s more, a portion of this fiber is soluble, meaning that it absorbs water and increases the volume of food moving through your digestive tract. In turn, this process helps you feel full ( 25 , 26 , 27 ). One small study gave participants either plain yogurt or yogurt with 7 or 14 grams of chia seeds. Both chia seed groups observed significantly more fullness, less hunger, and reduced overall food intake than the plain yogurt group ( 28 ). Another study found that eating chia seeds led to significantly reduced hunger compared with flaxseeds. Although both seeds are highly nutritious, the gelling properties of chia seeds may be responsible ( 29 ). These seeds’ high soluble fiber may likewise help stabilize blood sugar levels and support heart health ( 30 , 31 ). Though chia seeds aren’t high in protein, you can eat them with high protein foods, such as Greek yogurt, cottage cheese, or a protein shake. This chia pudding recipe packs 25 grams of protein, for example. High protein chia pudding recipe Share on Pinterest Martí Sans/Stocksy United Ingredients 1 ounce (28 grams) of dry chia seeds
That said, most people claim they lose 5–10 pounds (1.4–2.7 kg) in 3–5 days. An egg fast can help you lose weight by restricting calories and...
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What is keto ice cream? Keto ice cream is ice cream that's been sweetened with low- or no-calorie, low-carb sweeteners, like stevia, monk fruit,...
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Water Drink Tons of Water. Studies show that drinking plenty of water helps glucose flush out of the blood. The average person should aim for eight...
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Fortunately, the answer is no. You will not necessarily regain the weight, provided you are thoughtful during and after the transition. There are...
Read More »11. Protein shakes If you’re short on time or want to take your breakfast on the go, protein shakes or smoothies are a great option. Many types of protein powder exist, but whey and pea protein are the most common. Protein is important for many bodily functions, such as enzymatic reactions, maintaining and building muscle mass, and supporting healthy skin and hair. Plus, protein promotes fullness and reduces hunger ( 69 , 70 , 71 , 72 ). Additionally, a protein shake makes a great post-workout meal. Eating a large meal after a workout may be hard on your stomach, but drinking a protein shake may be easier on your stomach while still providing ample protein and nutrients for post-workout recovery ( 73 , 74 ). For a well-rounded breakfast, add a scoop of protein powder to a smoothie made with banana, frozen fruit, and milk or water. Summary It’s easy to whip up a protein shake or smoothie in a few minutes and take it on the go. Plus, this simple breakfast makes a great post-workout option. 12. Fruit Share on Pinterest Tatjana Zlatkovic/Stocksy United If you don’t want a full meal but still crave a bite to eat in the morning, try fruit. All fruits are relatively low in calories and contain good amounts of fiber and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady source of energy ( 75 ). Depending on the type of fruit, you’ll also get various vitamins and minerals. For example, many fruits — including oranges, guava, kiwi, strawberries, papaya, acerola cherries, and lychee — are high in vitamin C, which acts as an antioxidant and plays a key role in skin health ( 76 ). Other fruits like bananas, oranges, cantaloupe, papaya, and mango are high in potassium ( 76 ). Furthermore, fruits provide an array of polyphenol compounds and antioxidants depending on their color. For instance, guava is high in lycopene while purple plums pack anthocyanins. This is why it’s important to eat fruits of various colors ( 76 , 77 ). Research indicates that eating whole fruit may offer numerous benefits, such as a decreased risk of heart disease and cancer, lower rates of depression and poor mental health, healthy aging, and better gut health ( 78 , 79 , 80 ). Since fruit juice lacks fiber and is less likely to keep you full, it’s best to stick with whole fruit most often ( 81 ). For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese. Summary Eating a variety of fruits provides you with different vitamins, minerals, and antioxidants. What’s more, most fruits contain high amounts of fiber that may promote fullness and keep your blood sugar levels stable.
Muscle is denser than fat, and as it is more compact within your body, as you gain muscle mass, you end up looking thinner, no matter your physical...
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Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with...
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Soda – Diet soda is an option on the keto diet as it contains no carbs and zero calories. If you are looking for a sugar-free option, then consider...
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Light pink means ketones are present but in small amounts. Dark purple means you're in full-blown ketosis. Most of the time, these tests detect...
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