Three Ways To Eat Dessert On A Low Carb Diet
By Jessica Lewandowski
Whether you’re celebrating a special occasion, or you just happen to have an intense craving, it’s sometimes impossible to get dessert off your mind! It may seem tricky to figure out ways to include dessert in your low carb or ketogenic diet, but it can be done! There are many recipes within the CarbManager app for delicious, low carb desserts that won’t ruin your diet. Read on to learn how to wisely include a few popular types of once-in-a-while-treats while still satisfying those cravings.
When you are thinking of ways to enjoy dessert on a low carb diet, one of the first ideas you may have is chocolate. This is a great starting point, but you’ll be surprised to learn that carbohydrates can sneak their way into your cocoa treats! By learning some basic Chocolate 101, you can avoid overly sweet chocolate desserts while maintaining your diet.
There are three main types of chocolate, which you’re probably very acclimated with: dark, milk, and white. These types are separated by the percentage of dairy mixed in with the natural cacao bean when chocolate is being made. White chocolate has the highest dairy content (in fact, it has no cacao in it at all - it’s just milk solids, cocoa butter, and sugar)! Milk chocolate usually has around 50% dairy mixed in, and dark chocolate will have 40% or less dairy.
To put it simply, the darker the chocolate you choose, the more chocolate you can actually enjoy. There are many great dessert recipes in the CarbManager app, and you’ll see dark chocolate makes multiple guest appearances.
You may notice there is little to no fruit in a low carb or ketogenic diet. Since most fruit is loaded with natural sugars (carbohydrates), it is very tricky to include it in your low carb desserts. While you are unlikely to get your hands on fruit pies and cakes, there’s a couple ways you can sneak in a little fruity sweetness to your dessert.
One way to enjoy a fruit dessert on a low carb diet is with a smoothie. CarbManager has a growing selection of fruit smoothie recipes, and some even sneak in vegetables as a low-carb way to have a sweet treat. If a smoothie doesn’t quite say “dessert” to you, the best suggestion is to include citrus into your desserts. Lemon makes an excellent complement to desserts, such as a low-carb cheesecake!
As mentioned, it will be difficult to include classic desserts, like pies and cakes, into your low carb diet. However, there are alternatives to enjoying the next best thing as a dessert.
If gluten products is your concern when making a low carb dessert, search for gluten free flours, like almond or coconut flour. Even just a tablespoon of these alternatives can significantly improve your baking. If sugar keeps popping up in your dessert ingredients, look for sugar alternatives in specialty baking aisles at your grocery store. You may also be surprised to learn how less common dessert ingredients, such as avocados and eggs, are fantastic substitutes when making dessert favorites like ice cream, mousse, and cakes!
Three Wholesome Low-Carb Pre-Workout Snacks
By Jessica Lewandowski
Any exercise or workout can be taxing on the body, no matter what level you’re working at. It’s important to give your body nutrients before and after your workout, so your body doesn’t eat away at your muscles for energy. It’s always a good idea to have a light snack that is dense in quality nutrients before heading to the gym. Below are the best choices for those on a LC or Keto diet.
There are many nuts easily accessible at grocery stores that are low on carbs and high in healthy fats and protein. Generally, nuts make a great snack (especially before a workout) because they’re full of nutrition without filling your body temporarily with empty calories. There are many nuts that are also known for improving your body’s HDL cholesterol (the good kind) and reducing LDL cholesterol (the bad kind).
Which nuts should you be grabbing a handful of on your way to the gym while on a low carb diet? Brazil nuts and pecans both have only 4g of net carbs per 100g of munchies. These will be the healthiest option. Walnuts and peanuts are also good choices, at only 7g per 100g. Other popular nuts, like pistachios and almonds, start to tip the scale. While it’s okay to include a small amount of higher-carb nuts in your meals, they’re not the best choice eating a handful of.
The best part about a low carb diet is you can still eat addictive cheese! String cheese makes a great snack before a workout because it’s mainly composed of fats and protein and hardly any carbs. Eating one or two before you change into your gym shorts will provide you with slow burning energy that you can use throughout your workout.
When selecting string cheese at the grocery store, make sure to pick the whole milk brands. Check the ingredients list to make sure you’re picking 100% real cheese and not one of those sneaky brands that tricks you into thinking it’s all natural.
Eggs are a staple of any high protein diet. While frying up a couple eggs before a workout may not be convenient, preparing hard boiled eggs in advance makes an easy go-to snack you can pop in your mouth before you break a sweat!
At the beginning of the week, you can hard boil a dozen eggs for an easy snack. Beet-pickled eggs are also a delicious snack that takes hardly any time to prepare. If you’re just trying to add extra protein to an existing meal, slice up a cooked egg over your afternoon salad. Just make sure you chew a piece of minty, sugar-free gum before you chat up your friends at the gym!
There are many great snack recipes you can find on CarbManager, from easy to more complex and flavorful options, that will be friendly to your ketogenic diet and any low carb lifestyle. Always make sure to stay hydrated during your workout and refuel when you’re done!
Choosing the Healthiest Meats On A High Protein Diet
By Jessica Lewandowski
Since the ketogenic diet requires a lot of healthy fat and a lot of protein, one of the easiest ways to satisfy both those needs is with meat. A diet doesn’t seem so bad if you can still eat steaks, pork chops, and chicken, right? It’s easy to get carried away, and many people don’t know what the actual recommendation for consumption of meat is. Use this handy guide to plan your weekly meals and still enjoy your favorite foods.
Fish is notoriously known as one of the healthiest meats you can eat on any diet, but particularly for ketogenic diets. Fish provides the body with Omega-3 fatty acids, which help fight bad cholesterol. The meat on fish is also incredibly lean and low in saturated fat. While you can feel safe eating just about any store-bought fillets, the healthiest fish to choose are salmon or tuna.
How often should you be eating fish? The American Heart Association suggests limiting your seafood intake to twice a week.
Unfortunately, you still need to avoid eating fried chicken (sorry, KFC), but chicken is another lean protein that can be enjoyed every week. The healthiest way to devour your poultry is to grill or bake skinless, white meat. Chicken breasts or thighs will be the most health-conscious cuts. Also, try to remove any extra fat before cooking your bird.
Poultry in general is safe to consume 2-3 per week. This includes turkey or game birds.
Red meat can be a tricky subject for dieters, since there is so much to choose from. What cuts of meat are healthy and which aren’t? How much beef should a person really consume? Typically, “lean” ground beef has only 15% fat content or less. Anything higher should be avoided. Also, look for cuts of meat that have “loin” in the name, like sirloin. Additionally, seek out the “choice” and “select” grades of beef. While “prime” grades are technically higher in quality, there is more saturated, unhealthy fat.
Red meat should typically be eaten no more than twice per week. Each serving should be about 3 ounces. You heard that right, the AHA suggests each serving of red meat be about the size of a deck of cards.
The question everyone wants to know the answer to: is bacon healthy for you? The short answer is: it’s okay. Moderation is key when it comes to pork. Pork is one of the lesser healthy options for anyone trying to lose weight, whether they’re on a low carb diet or not. Similar to red meat, you should stick to cuts of pork that have “loin” in the name. Ribs and, yes, bacon have much more saturated fat. While they’re not terrible options for ketogenic diets, they’re not the best choice.
Typically, most should limit their pork intake to once per week. Don’t go over two servings of pork per week.
For non-vegetarians, it’s easy to get large doses of protein in your diet. However, it’s easy to go overboard! Pay close attention to portion sizes, and you can healthily consume your favorite proteins every week.
By: Tiffany D. Davidson
The time of temptation is upon us, keto allies! We've made it past the bags of Halloween candy, and it just gets more difficult from here with Thanksgiving and Christmas just around the corner.
The holidays are a common time of year to fall off the diet wagon, reassuring yourself that you'll get back on track with the new year.
But as we all know - once you fall off, it's not always easy to get your blood sugar, your cravings, your weight, and your health back on track.
That said, let's go ahead and do some preventative planning, shall we? As the saying goes: An ounce of prevention is worth a pound of cure, and that's never been more true...
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By Rachel Fiske
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