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 * Home
 * Diet Food
   * Nutrisystem Diet
 * Natural Diet
   * Garcinia Cambogia Extract
     * Where to Buy Garcinia Extract
   * Raspberry Ketone Supplement
   * Green Coffee Bean Extract
   * Green Tea Fat Burner
     * Tava Tea
 * Health
   * Nootropics and Brain Supplements
   * HGH Supplements
   * Natural Cholesterol Reducers
   * Probiotics Supplements
   * Digestive Enzymes
   * Supplements for Heart Health & High Blood Pressure
 * Exercises
   * How to Lose Weight Fast
   * How to Gain Weight Fast
     * Mass Gainer
     * Legal Steroids
 * Supplements
   * Top Fat Burners
   * Fat Blockers
 * Bodybuilding
   * Crazy Bulk
   * Prohormones
   * Nitric Oxide Supplements


Search



AUTHORITY FOOD NUTRITION

 * Home
 * Diet Food
   * Nutrisystem Diet
 * Natural Diet
   * Garcinia Cambogia Extract
     * Where to Buy Garcinia Extract
   * Raspberry Ketone Supplement
   * Green Coffee Bean Extract
   * Green Tea Fat Burner
     * Tava Tea
 * Health
   * Nootropics and Brain Supplements
   * HGH Supplements
   * Natural Cholesterol Reducers
   * Probiotics Supplements
   * Digestive Enzymes
   * Supplements for Heart Health & High Blood Pressure
 * Exercises
   * How to Lose Weight Fast
   * How to Gain Weight Fast
     * Mass Gainer
     * Legal Steroids
 * Supplements
   * Top Fat Burners
   * Fat Blockers
 * Bodybuilding
   * Crazy Bulk
   * Prohormones
   * Nitric Oxide Supplements





INTERMITTENT FASTING: A BEGINNER’S GUIDE ON HOW TO GET STARTED



Intermittent fasting (IF) is a pattern of eating that involves regular short
fasts, where you significantly cut back on your calories and don’t eat anything
for a set period.

It’s not just another diet fad; research has shown that Intermittent fasting
(IF) can help you lose weight faster and keep it off.

This guide will walk you through the ins and outs of intermittent fasting so you
can be successful with this method. Read on to get started today with this
proven weight loss strategy!


WHAT IS INTERMITTENT FASTING?

Intermittent Fasting (IF) is a diet that involves eating all of your meals in an
8-hour window, with no food consumed after the last meal at night and before you
wake up in the morning.

This means you only consume calories for 8 hours out of every 24 hours.

The reason this works so well is that it allows your body to go into ‘fasting’
mode, where it burns fat as its primary source of energy. It also helps regulate
hormones such as insulin and leptin, which can help control appetite and weight.


HOW DOES INTERMITTENT FASTING WORK?

Our bodies enter into a state called “fasting mode” when we fast. During this
time, our body’s metabolism slows down, and we burn more calories than usual.

Our bodies also produce less insulin which helps us to regulate blood sugar
levels better. We also tend to feel hungrier during this time because our
hormones tell us that we need to eat.

When we break our fast, we begin to eat again. Our bodies start producing
insulin again, and our metabolism speeds up. As a result, we will typically lose
weight as our body burns off stored fat.


WHY DOES INTERMITTENT FASTING WORK FOR WEIGHT LOSS?

Intermittent fasting helps you lose weight by creating a calorie deficit. This
means your body is burning more calories than you are consuming. You will lose
weight if you consume fewer calories than you need to maintain your current
weight.

In order to lose weight, you have to create a calorie deficit. This means that
you need to consume fewer calories than your body burns.

Intermittent fasting is a proven way to create a calorie deficit by increasing
your daily fasting duration. When you fast, your body doesn’t have any food
coming in, so it has to use its stored energy.

When you eat, your body uses some of that stored energy, but it also creates
more by breaking down food. So when you fast, you’re actually burning off more
calories than you would if you were eating.


HOW TO GET STARTED WITH INTERMITTENT FASTING

The best way to start intermittent fasting is to ease into it slowly. You’ll
have a better chance of sticking with it if it’s not an overwhelming experience.

Here are a few tips to get you started:

 * Try fasting once a week to start: This is a great way to ease into it and
   figure out how your body responds.
 * Drink plenty of water: Dehydration can cause headaches, be easily corrected
   by drinking more water.
 * Take a multivitamin: Your body will use a lot of energy during fasting, so
   it’s important to take a multivitamin to ensure you get all the essential
   nutrients
 * Take small steps toward your goal: If you try to take on too much too soon,
   it will be harder to stick with it.
 * Talk to your doctor: Make sure that you’re healthy enough to start fasting.

There are several different ways to implement intermittent fasting. As long as
you get all your calories in for the day, you can pick any schedule that works
for you.

Here are some of the most popular plans for intermittent fasting:


THE 16/8 FASTING PLAN

For this plan, you eat 16 hours per day and fast for the remaining 8 hours. This
is the most common form of intermittent fasting.

It is recommended that you eat your last meal by 5 pm. Then it would be best to
wait until you ate your first meal again at 9 am the following morning.

This is a great way to start fasting. You can slowly increase the amount of time
you fast in the coming weeks. If you find 16 hours too easy, try extending the
time to 20 hours.


THE 5/2 FASTING PLAN

The 5/2 diet is one of the most popular intermittent fasting protocols. It
involves eating as normal for five days and then limiting your calories for two
days. For the two fast days, you can consume liquids only.

On fasting days, you can drink water, coffee, and tea. You can also eat fresh
fruits, vegetables, and nuts.

Popular foods for fasting days include eggs, fish, and chicken breast. If you do
this for two weeks, you’ll transition to a standard 16-hour fast.


THE 3/1 FASTING PLAN

For this plan, you eat normally three days per week and fast for one day. On
fasting days, you consume only liquids.

The 3/1 protocol is similar to a 5/2 diet. It involves having a standard 16-hour
fast for three days and a one-day fast for the remaining four days.

This is pretty intense and should be done carefully. It’s best to start with a
3/1 protocol and move to a 5/2 diet if you find it too challenging.


THE OMAD DIET

The OMAD diet is very similar to a standard 5/2 diet. OMAD stands for “One Meal
a Day.”

With this plan, you eat one large meal while fasting for the rest of the day.

You’ll be fasting for 24 hours and then eating only one meal during the day.
OMAD is a great way to jump in and really experience the benefits of fasting.
However, make sure to drink plenty of water, especially during the fasting
period.


EAT-STOP-EAT

This is a special kind of fast where you abstain entirely from eating for one
whole day per week.

Eat-Stop-Eat fasting is a popular method of fasting for one or two days per
week. On the days that you fast, you consume no food at all. Then, you can eat
normally for the rest of the week.

This is a great way to start fasting because it’s easy to follow.


HOW TO FAST SAFELY FOR WEIGHT LOSS

To be successful with intermittent fasting, you have to do it safely. This means
you need to make sure you don’t go too long without eating and cause your body
to go into starvation mode. You also need to make sure you’re getting enough
nutrients.

Here are some tips to fast safely for weight loss:

 1. Eat healthily: Eating a healthy diet while fasting is important for your
    overall health. It will also help you maintain the calorie deficit needed
    for weight loss.
 2. Stay hydrated: While fasting, you should make sure to stay hydrated by
    drinking plenty of water.
 3. Eat protein-rich snacks: While it’s important to eat healthily, you don’t
    want to go overboard on calories. Protein-rich snacks like nuts and seeds,
    eggs, beans, and fish are healthy choices that are lower in calories.


WHAT TO EAT WHILE INTERMITTENT FASTING?

When you’re fasting, you need to cut down on the amount of food you eat. This is
especially true if you’re doing extended fasts.

You may want to avoid the following foods:

 1. Grains: Wheat, rice, corn, etc. These foods spike your blood sugar, so
    they’re best to avoid while fasting.
 2. Dairy: Milk, cheese, yogurt, etc. These are good to avoid because they are
    high in protein and may not be very helpful when fasting.
 3. Legumes: Soybeans, beans, peanuts, etc. Legumes are high in protein and
    should be avoided during extended fasts.
 4. Oils: Coconut oil, vegetable oil, etc. These are high in fats and should be
    avoided.
 5. Seeds: Pumpkin seeds, sunflower seeds, etc. Seeds have lots of fat and
    protein, so you should avoid them during extended fasts.
 6. Fruits: Oranges, apples, bananas, etc. These are high in sugar and cannot be
    consumed during extended fasts.
 7. Vegetables: Broccoli, carrots, asparagus, etc. Vegetables are great to eat
    while fasting.
 8. Nuts: Almonds, peanuts, etc. Nuts also contain lots of protein, so they
    should be avoided while fasting.
 9. Sugars: Honey, maple syrup, etc. You should avoid sugar while fasting and
    during the rest of your day.


THREE WAYS TO FAST INTERMITTENTLY FOR WEIGHT LOSS


1. EAT FEWER CALORIES, BUT MORE OFTEN

You can eat all your calories for the day in one sitting or spread them out into
multiple small meals. It’s been shown that eating smaller meals more often
increases metabolic rate and helps with weight loss.


2. DRINK LOW-CALORIE BEVERAGES

Water is a great beverage choice, but it doesn’t have many calories. If you’d
like something with a little extra, try unsweetened tea or coffee.


3. USE INTERMITTENT FASTING SUPPLEMENTS

There are several different supplements on the market that help you fast easier.


5 BENEFITS OF INTERMITTENT FASTING

Intermittent fasting has many benefits, including weight loss, lower blood
pressure, improved blood sugar, and reduced inflammation.


1. WEIGHT LOSS

Several studies show intermittent fasting can help you lose weight faster than
traditional calorie restriction.


2. LOWER BLOOD PRESSURE

A study in the British Journal of Nutrition found that intermittent fasting can
lower blood pressure. Other studies have found that fasting also reduces LDL
cholesterol and triglyceride levels.


3. IMPROVED BLOOD SUGAR

A study in the Journal of American Nutrition and Metabolism showed that
intermittent fasting helps regulate blood sugar and reduces insulin levels.


4. REDUCED INFLAMMATION

A study in the Journal of Interdisciplinary Medicine found that fasting reduces
inflammation in the body.


5. INCREASED ENERGY

A study in the Journal of Physiology and Biochemistry found that fasting
increases energy expenditure and oxygen consumption in both animals and humans.


OTHER BENEFITS OF INTERMITTENT FASTING

In addition to helping you lose weight, intermittent fasting has been shown to
improve your health in other ways, including:

 1. Improved blood sugar levels: As we mentioned above, intermittent fasting
    helps reduce blood sugar levels. This can be beneficial for those with
    diabetes.
 2. Improved insulin sensitivity: This means your body is better able to use the
    insulin it naturally produces.
 3. Improved gut health: A healthy gut can help with proper digestion.
 4. Better sleep: Insufficient sleep can lead to a myriad of health issues.
    Intermittent fasting has been shown to help improve sleep.
 5. Reduced risk of heart disease: Heart disease is the leading cause of death
    in the developed world. A healthy diet can reduce your risk of heart
    disease.


SHOULD YOU TRY INTERMITTENT FASTING?

Intermittent fasting is a proven way to create a calorie deficit and lose weight
faster than with traditional dieting. IF has also been shown to improve your
health in many ways, including lowering your blood sugar.

However, it’s important to note that intermittent fasting isn’t for everyone.
You should speak with your doctor before attempting any diet or exercise program
if you have an underlying health condition. They can help you decide if
intermittent fasting is right for you.

If you are healthy and have no medical conditions, intermittent fasting might
just be the weight loss solution you’ve been searching for. And best of all,
it’s simple, easy to follow, and completely sustainable.


DOES THE KETO DIET RAISE CHOLESTEROL? HERE’S THE ANSWER



The ketogenic diet is high in fats and low in carbohydrates. When you eat a lot
of fat, your body produces more cholesterol.

Does that mean the ketogenic diet raises your risk of heart disease?

Doctors may be skeptical, but research shows that the keto diet doesn’t increase
your risk of heart disease or stroke.

On the contrary — it decreases it. Here’s how…


WHAT IS CHOLESTEROL?

Before we get into the details, it’s important to understand what cholesterol
is.

Cholesterol is a waxy, fat-like substance found in every cell of the body. Our
livers make cholesterol, and our bodies need it to function properly. It’s
present in every diet. You can find cholesterol in meat, fish, eggs, dairy
products, legumes, and other foods.

Cholesterol travels through your bloodstream in small packages called
lipoproteins. Triglycerides and other fats are the main ingredients of
lipoproteins, and cholesterol is the third most common substance found in them.

There are two types of lipoproteins: HDL and LDL.

HDLs are associated with good health and LDLs with risk factors for heart
disease. Low-density lipoproteins (LDLs) carry cholesterol from the liver to
your cells.

If you have too much cholesterol in your blood, your LDL levels are too high.

High-density lipoproteins (HDLs) carry cholesterol back to the liver for
processing or removal from your body. When you have too much fat in your blood,
it’s usually because there are more triglycerides than HDL.

HDL and LDL levels are measured by a simple blood test called a lipid panel. The
results of this test can help predict your risk of heart disease and stroke, and
they may help determine what kind of diet is best for you.


HOW DOES THE KETOGENIC DIET AFFECT CHOLESTEROL?

The ketogenic diet has a few different effects on cholesterol, but most of these
aren’t bad for your heart health.

The diet increases your levels of HDL cholesterol, which is the “good”
cholesterol that helps your body get rid of excess LDL cholesterol, the “bad”
cholesterol that can cause the hardening of the arteries.

When your body is on a high-fat diet, it makes more cholesterol to offset the
higher amount of fat in your diet. That’s normal because cholesterol is a
fat-like substance.

The ketogenic diet may even decrease your LDL cholesterol in the long run.

One study found that cholesterol levels on the ketogenic diet even out over
time. They start out higher, but they gradually decrease to normal levels.


WHY DOESN’T THE KETO DIET RAISE YOUR RISK OF HEART DISEASE?

First of all, the keto diet doesn’t increase your overall cholesterol levels. It
only increases your HDL cholesterol, and even that by a relatively small amount.
A high LDL cholesterol level is the only thing that can legitimately be called
“bad” cholesterol.

The ketogenic diet increases your HDL levels, but it doesn’t change your LDL
cholesterol levels. The kinds of fats found in the keto diet also protect
against heart disease. They lower overall blood cholesterol levels and they
reduce inflammation.

When the body has inflammation, it creates plaque that can lead to heart attacks
and strokes. The fats in the keto diet reduce inflammation, which protects your
arteries.


THE BENEFITS OF A KETO DIET FOR YOUR HEART

Most of the time, a high cholesterol level is actually a good thing. It shows
that your body is working hard to get rid of excess cholesterol in your system.

Unfortunately, cholesterol can also turn into plaque in your arteries, leading
to heart attacks, strokes, and other dangerous health issues. A high-fat,
low-carb diet protects against this.

The fats found in the keto diet are beneficial for your heart health by:


1. LOWERING CHOLESTEROL LEVELS

The keto diet is high in monounsaturated and polyunsaturated fats, both of which
lower your cholesterol levels.


2. REDUCING INFLAMMATION

Fats found in the keto diet help to reduce inflammation in your arteries and
other parts of your body.


3. PROTECTING YOUR HEART

Good fats found in the keto diet have been linked to a lowered risk of strokes
and heart disease.


SIDE EFFECTS OF THE KETO DIET

The keto diet is healthy, but it’s not without side effects. The most obvious
side effect is that you will have to change your diet completely.

Some people may have to give up certain foods completely to make this diet work
for them. Eating out could get expensive if you have to order something
different from everyone else at the table.

Other possible side effects include:

 * Bad breath: Eating more fat means higher production of ketones, which can
   lead to bad breath.
 * Constipation: Eating more fat can cause constipation in some people.
 * Dry skin: Eating more fat can lead to dry skin.
 * Weak bones: Eating more calcium-rich foods can reduce this risk, but it may
   take time for your body to actually absorb the calcium.
 * Vitamin deficiency: Because the keto diet is low in fruits and vegetables,
   you may be missing out on several vitamins in these foods.
 * Weight gain: For the short-term, there will be an increase in weight as your
   body metabolizes its glycogen stores.
 * Weight loss: It’s more likely that you will lose weight on a low-carb diet
   like the keto diet.


SUMMARY

The ketogenic diet is high in fats and low in carbohydrates. It also encourages
a high intake of healthy fats and a low intake of carbs.

When you eat a lot of fat, your body produces more cholesterol. This isn’t a
problem for most people, but it could cause problems for people with certain
health conditions.

The keto diet doesn’t increase your risk of heart disease, though. It actually
protects against it by lowering your cholesterol levels, reducing inflammation,
and increasing your HDL levels.

Side effects may include bad breath, constipation, dry skin, weakness in bones,
and a vitamin deficiency. The keto diet is healthy, but it is not without side
effects.


10 QUICK LOW-CARB MEALS THAT YOU CAN MAKE IN 10 MINUTES



Have you ever found yourself with a busy schedule, no time to cook, and a hungry
stomach? If you’re on a low-carb diet that leaves you few options for dinner.

Luckily, there are plenty of quick and easy low-carb meals you can make in 10
minutes or less.


9 QUICK LOW CARB MEALS YOU CAN TRY AT HOME

Check out this list of 9 low-carb meals you can make in 10 minutes or less – and
they taste great!


1. CHICKEN & BROCCOLI EGG MUG

This is a favorite take-out fake-out recipe. It comes together quickly and can
be eaten for breakfast, lunch, or dinner. It’s great for anyone following a
low-carb diet, but it also works for ketogenic and Atkins diet followers.

You can make it with regular or reduced-fat milk, but do not use nonfat milk,
which will curdle when heated and will make the recipe taste terrible.

This recipe is Atkins friendly, gluten-free, and South Beach Diet friendly, as
well as Keto, if you use fat-free half-and-half in place of the full-fat milk.

Use a 1/2 cup serving for South Beach and Keto diets.

INGREDIENTS (SERVES 4 – 6)

 * 6 large eggs 1 cup milk (full fat or reduced fat)
 * 3 cups broccoli florets (about 1 large head)
 * 1/2 teaspoon salt
 * 1/4 teaspoon black pepper
 * 1/4 teaspoon garlic powder
 * 1/4 cup (half of a 1 oz. package) sliced green onions
 * 2 tablespoons butter
 * 2 tablespoons chopped green onions (for topping)
 * 2 tablespoons Parmesan cheese (for topping)

INSTRUCTIONS

 1. Preheat the oven to 400°F. Bring a medium pot of water to a boil. Add the
    broccoli and cook for 3 minutes, then remove and drain.
 2. Put the drained broccoli in a bowl, toss with 1 tablespoon butter, and
    spread on one side of a baking sheet lined with aluminum foil.
 3. Put the empty pot back on the stove and reduce the heat to low. Add the
    remaining butter and let it melt. Crack the eggs into a medium-sized bowl
    and whisk with a fork until the yolks and whites are combined.
 4. When the butter has stopped bubbling, remove the pot from the heat and add
    the milk, salt, pepper, and garlic powder. Pour the mixture into the bowl
    with the eggs, and whisk them together until the eggs are uniformly yellow
    with no white streaks.
 5. Divide the broccoli between 4 – 6 ramekins or bowls with oven-safe lids. Add
    the broccoli to the eggs, and stir for about a minute, until the broccoli is
    coated with the egg mixture. Add the broccoli-egg mixture to the ramekins.
 6. Bake for 15 – 20 minutes, until the tops of the egg mugs are golden brown.
    Remove from the oven, garnish with the green onions, Parmesan cheese, and a
    pinch of salt and pepper.

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2. BEEF AND BROCCOLI WITH SOY SAUCE

This recipe is ready in 10 minutes, so it’s a great choice for a busy week
night. It’s also a good choice for Atkins, Keto, and low-carb diets. It’s tasty
enough for company, but easy enough for a busy weeknight.

The trick to keeping the broccoli from getting too soggy is to quickly sprinkle
it with a bit of salt while you’re preparing the beef.

This recipe is Atkins friendly, gluten-free, and South Beach Diet friendly, as
well as Keto, if you use soy sauce instead of tamari.

Use a 1/2 cup serving for South Beach and Keto diets.

INGREDIENTS (SERVES 2)

 * 1 tablespoon sesame or peanut oil
 * 2 cloves garlic, minced
 * 1/2 pound lean beef, thinly sliced
 * 1/2 teaspoon low-sodium soy sauce
 * 1 tablespoon fresh minced ginger
 * 3 cups broccoli florets, chopped
 * 1 tablespoon sesame seeds, for garnish

INSTRUCTIONS

 1. Put the oil in a large wok or skillet over medium-high heat. Add the garlic
    and cook for about 1 minute.
 2. Add the beef, and stir-fry for about 2 minutes. Sprinkle with the soy sauce
    and stir-fry for about 2 more minutes, until the beef is cooked through.
 3. Add the ginger and broccoli to the wok, and stir-fry for about 3 minutes,
    until the broccoli is tender-crisp.
 4. Transfer the mixture to a serving bowl and sprinkle with the sesame seeds.

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3. SHRIMP, ROASTED CAULIFLOWER AND EGG STIR-FRY

This super quick and easy low-carb shrimp stir-fry gets its flavor from a tangy
sauce made with chili garlic sauce and sesame oil. It is a quick recipe that can
be made in 10 minutes.

It is a good choice for Atkins, Keto, and low-carb diets. This recipe is Atkins
friendly, gluten-free, and South Beach Diet friendly, as well as Keto, if you
use soy sauce instead of coconut aminos.

Use a 1/2 cup serving for South Beach and Keto diets.

INGREDIENTS (SERVES 2)

 * 1 tablespoon coconut oil
 * 1 tablespoon chili garlic sauce
 * 1 tablespoon low-sodium soy sauce
 * 2 teaspoons water
 * 3 eggs
 * 1 head roasted cauliflower
 * 1/2 cup chopped cilantro
 * 1/2 cup chopped green onion
 * 1 teaspoon sesame oil salt and pepper to taste
 * 1/2 cup stir-fry or rice, for serving

INSTRUCTIONS

 1. Put the oil in a large skillet over medium heat. Add the chili garlic sauce,
    soy sauce, and water.
 2. Break the eggs into the sauce, reduce the heat to low and cook until the
    eggs are cooked to your liking.
 3. Put the roasted cauliflower on a plate and top with the egg, cilantro, green
    onion, and sesame oil.
 4. Season with salt and pepper to taste.

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4. EASY TACO BOWL

This easy taco bowl is naturally low-carb and high in fiber, thanks to the black
beans, tomatoes and lettuce.

Serve with sour cream and salsa to make it even more authentic. This is a good
choice for Atkins, South Beach, and Keto diets. It can also be Paleo if you use
corn tortillas.

Use a 1/2 cup serving for South Beach and Keto diets.

INGREDIENTS (SERVES 6)

 * 1 tablespoon olive oil
 * 1/2 cup chopped onion
 * 1 tablespoon chili powder
 * 2 teaspoons ground cumin
 * 1/2 teaspoon salt
 * 1/4 teaspoon black pepper
 * 1 cup water
 * 1 can black beans, drained and rinsed
 * 2 cups chopped tomatoes
 * 1/4 cup chopped cilantro
 * 1/2 cup thinly sliced lettuce
 * 3 cups baked tortilla chips
 * 3 cups shredded cheddar cheese

INSTRUCTIONS

 1. Put the olive oil in a large skillet over medium heat. Add the onion, chili
    powder, cumin, salt, and pepper.
 2. Cook the mixture for about 5 minutes until the onion is soft.
 3. Add the water, black beans, tomatoes, and cilantro.
 4. Simmer the mixture for about 10 minutes until the tomatoes are soft and the
    mixture has thickened slightly.
 5. Divide the mixture between 6 bowls and top with the lettuce and tortilla
    chips.
 6. Sprinkle with the cheese and serve.

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5. GROUND BEEF AND BROCCOLI

Ground beef and broccoli is a simple and quick meal that you can make in just 10
minutes. You can use either fresh or frozen broccoli for this recipe, but it’s
important to cook the broccoli just to the point of being tender.

You don’t want to cook it too much because that will make it lose a lot of its
nutritional value. Ground beef and broccoli is a tasty dinner option for any
low-carb diet.

INGREDIENTS

 * 3/4 pounds of ground beef
 * 1/2 pound of broccoli
 * 3 teaspoons of sesame seeds
 * 3 teaspoons of soy sauce
 * 2 teaspoons of dark sesame oil
 * Salt and pepper to taste

PREPARATION

 1. Add the ground beef to a frying pan and cook until fully browned. Drain the
    fat and transfer the meat to a bowl.
 2. Next, cut the broccoli into small florets, add it to the frying pan, and
    cook until just tender, about 2 to 3 minutes.
 3. Add the broccoli to the bowl with the ground beef, then add the sesame
    seeds, soy sauce, sesame oil, salt, and pepper.
 4. Stir to combine and serve.

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6. INSTANT POT TUSCAN SOUP

This rich, creamy soup is filled with lots of hearty vegetables and is great for
a low-carb dinner option. The best part is that you can make it in only 10
minutes.

You can use a stovetop version of this recipe, but the Instant Pot allows you to
make it faster. This recipe just goes to show that healthy, homemade food
doesn’t have to be difficult.

INGREDIENTS

 * 1 tablespoon of extra virgin olive oil
 * 1 pound of ground beef, browned
 * 1/2 cup of chopped carrots
 * 1/2 cup of chopped zucchini
 * 1/2 cup of chopped yellow onion Salt and pepper to taste
 * 3 cups of chicken stock
 * 1/2 cup of heavy cream
 * 1 1/2 tablespoon of chopped fresh thyme
 * 1/2 tablespoon of chopped fresh rosemary
 * 1/2 teaspoon of ground nutmeg
 * 1/2 teaspoon of ground cayenne pepper

PREPARATION

 1. Add the olive oil to the Instant Pot and set the heat to “sauté”. Once the
    oil is hot, add the ground beef to the pot and stir to break up the meat
    into small pieces.
 2. Cook the meat until fully browned, then add the chopped carrots, zucchini,
    yellow onion, salt, and pepper.
 3. Stir to combine and sauté for about two minutes.
 4. Add the chicken stock, heavy cream, fresh thyme, fresh rosemary, ground
    nutmeg, and ground cayenne pepper.
 5. Stir to combine, then press “cancel” to turn off the “saute” setting.
 6. Close the lid and set the pressure valve to “seal”.
 7. Press “sauté” and set the timer to 10 minutes.
 8. When the timer goes off, carefully release the pressure by manually turning
    the valve to “venting”.
 9. Press “cancel” when the valve is fully open.

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7. SALMON IN A BLANKET WITH ASPARAGUS

This dinner option is a quick and simple dinner that’s sure to please. This
salmon in a blanket with asparagus recipe is a low-carb dinner option that’s
healthy and delicious.

It’s important to use a thick asparagus stalk so that it stays tender while
being cooked to just the right amount. Serve this dinner with a side of rice or
even a small salad.

INGREDIENTS

 * 4 pieces of thick asparagus stalks
 * 4 salmon fillets
 * 1/2 cup of bread crumbs
 * 1/2 cup of grated Parmesan cheese
 * 2 tablespoons of chopped parsley
 * 2 tablespoons of chopped chives
 * 2 tablespoons of chopped tarragon
 * 1 teaspoon of chopped garlic
 * 1 teaspoon of chopped ginger
 * 3 tablespoons of butter
 * Salt and pepper to taste

PREPARATION

 1.  Rinse and dry the asparagus stalks.
 2.  Use kitchen scissors to cut the asparagus into 1-inch pieces.
 3.  Set a large frying pan over medium heat. Once the pan is heated, add the
     butter.
 4.  Once the butter is melted and bubbly, add the asparagus to the pan.
 5.  Season the asparagus with salt and pepper.
 6.  Stir to coat the asparagus in butter.
 7.  Cook the asparagus until just tender, about 3 to 5 minutes.
 8.  Transfer the asparagus to a plate.
 9.  Set a separate frying pan over medium heat. Once the pan is heated, add the
     butter. Once the butter is melted and bubbly, add the salmon fillets.
 10. Season the salmon with salt and pepper. Stir to coat the salmon in butter.
 11. Cook the salmon just to the point of being done, about 3 to 5 minutes.
 12. Transfer the salmon to a plate. Add the asparagus to one end of a large
     piece of parchment paper.
 13. Top the asparagus with a salmon fillet.
 14. Wrap the parchment paper into a “blanket” by folding the ends towards each
     other to seal the paper.
 15. Bake the salmon in the oven at 325 degrees Fahrenheit until the salmon is
     fully cooked, about 10 to 15 minutes.

--------------------------------------------------------------------------------


8. KALE AND EGG BREAKFAST BOWL

This delicious breakfast bowl is super simple and quick to make, yet it’s packed
with all of your body-building nutrients. You can use either fresh or frozen
kale for this recipe.

It’s important to use frozen kale because it’s already been blanched and can be
used to make this recipe in just 10 minutes.

This breakfast bowl is a delicious way to start the day and is the perfect
low-carb breakfast option for those who are on a body-building diet.

INGREDIENTS

 * 1/2 cup of chopped mushrooms
 * 1 cup of chopped kale
 * 2 tablespoons of olive oil
 * 2 large eggs
 * 1/2 tablespoon of chopped chives

PREPARATION

 1.  Set a large frying pan over medium heat. Once the pan is heated, add the
     olive oil.
 2.  Once the oil is hot, add the chopped mushrooms and chopped kale.
 3.  Stir frequently to cook the kale and mushrooms until they are tender, about
     2 to 4 minutes.
 4.  Transfer the chopped kale and mushrooms to a bowl.
 5.  Set a separate frying pan over medium heat.
 6.  Once the pan is heated, add the olive oil.
 7.  Once the oil is hot, crack the eggs into the pan.
 8.  Cook the eggs until they are just the way you like them, about 2 to 4
     minutes.
 9.  Add the cooked eggs to the chopped kale and mushrooms.
 10. Sprinkle the chopped chives over the top of the bowl to serve.

--------------------------------------------------------------------------------


9. SPANISH EGGS – SCRAMBLED EGGS WITH CHORIZO AND MASHED POTATOES

Spanish eggs are a perfect low-carb meal you can make in 10 minutes. Simply
scramble some eggs and sauté some chorizo together.

Mash some boiled or baked potatoes, and you have a delicious, low-carb meal.

Serve with some fresh avocado for a little extra fat and healthy fats.

For a different meal, you can break up some tomatoes and eggs and make a Spanish
omelet.

You can also make some Spanish breakfast potatoes by mashing some potatoes and
adding eggs and chorizo.

--------------------------------------------------------------------------------


WHERE TO BUY QUICK LOW CARB MEALS

If you’re looking for quick and easy low-carb meals to buy, check out your local
grocery store. You can find all sorts of low-carb meals, including TV dinners,
frozen meals, and even some fresh foods.

For quick and easy low-carb meals to cook, you can check out the meat section of
your grocery store. There are all sorts of quick and easy low-carb meals like
meatloaf, meatballs, and other prepared meats.

You can also check out your local grocery store’s website to see if they have
any low-carb meal options. Some grocery stores even have online shopping. It’s
easy to search online for low-carb meal options and have them delivered straight
to your door.


THINGS TO CONSIDER

When you’re looking for quick and easy low-carb meals to make, keep a few things
in mind. Select a quick and easy recipe that relies on protein and fats for most
of its calories.

Try to avoid recipes that use a lot of carbohydrates or rely on carbohydrates
for flavor. If you’re looking for quick and easy low-carb meals to buy, try to
avoid high-carb foods.

If a low-carb meal has a lot of carbs, you’ll need to limit the portion sizes to
stay in your daily carb intake.

You may also want to consider pairing your low-carb meal with a low-carb
beverage. Avoid adding extra carbohydrates to your low-carb meal by choosing a
low-carb beverage.


TOP 9 KETO FRIENDLY VEGGIES LISTS: HEALTHY LOW-CARB VEGETABLES



Keeping a check on your carb intake while following the ketogenic diet can be
tricky. Carbs are found in almost everything, including vegetables.

If you are trying to lose weight or maintain it with the help of a ketogenic
diet, you will have to consider what kind of veggies you eat carefully.

The good news is that there are many low-carb vegetables that you can eat
regularly on a keto diet. These include leafy greens like kale, spinach, and
arugula; cruciferous veggies like broccoli and cauliflower; as well as
non-starchy veggies like zucchini, green beans, and carrots.

However, every veggie has its unique nutrient profile, and not all are suitable
for a ketogenic diet.

In this article, we’ll take a close look at the top 9 Keto-friendly vegetables
you should add to your diet if you want to lose weight while following the
ketogenic diet principles.


1. ARUGULA

Arugula is a popular leafy green veggie often found in salads and pizzas. It is
a rich source of vitamins, minerals, and dietary fiber.

Arugula also contains a compound called sulforaphane which helps prevent and
treat cancer.

Arugula also has some nutritional benefits for people following a keto diet.
Arugula is a low-carb veggie and contains only 1.1 grams of net carbs per 100
grams. It is also a rich source of iron, which is particularly important for
women during their menstruation cycle.

Aruga also has less protein than other leafy greens so it can be a suitable
option for people following a vegetarian ketogenic diet.


2. ASPARAGUS

Asparagus is a common spring vegetable that can be eaten both raw and cooked. It
is packed with vitamins, minerals, and antioxidants that help prevent cancer and
heart disease.

Asparagus is a low-carb vegetable and contains only 3.5 grams of net carbs per
100 grams. It is also a good source of vitamins A, C, and B-6, as well as
minerals like manganese, potassium, and iron.

Asparagus can be suitable for people following a ketogenic diet, but moderation
is key. You can enjoy asparagus on a keto diet, but make sure to eat only a tiny
amount because it is relatively high in protein.

The recommended serving size for asparagus on a keto diet is six spears.


3. BOK CHOY

If you want to add some Chinese flavor to your keto diet, then bok choy is a
great option. This leafy vegetable is popular in Asian cuisines and is often
used in soups, stir-fries, and salads.

Bok choy is a rich source of vitamin C and vitamin K, as well as minerals like
calcium, magnesium, manganese, and potassium. It also contains dietary fibers,
which are good for your heart and digestive system.

Bok choy is a low-carb veggie and contains only 3.2 grams of net carbs per 100
grams. It is also a good source of protein, with 10.8 grams in every 100 grams.

You can eat bok choy raw or cooked food, which is suitable for vegetarians and
people following a vegan ketogenic diet.


4. BROCCOLI

Broccoli is a popular vegetable and is a rich source of vitamins, minerals, and
antioxidants. It is known for its cancer-fighting properties and can help
prevent various types of cancers.

It is a low-carb veggie and contains only 2.6 grams of net carbs per 100 grams.
It is also a good source of calcium, vitamin C, and other essential vitamins and
minerals.

Broccoli can be a suitable keto veggie, but keep in mind that it has less
protein than other vegetables.

The recommended serving size for broccoli on a keto diet is 1 cup chopped
broccoli.


5. BRUSSELS SPROUTS

Brussels sprouts are one of the most popular keto-friendly veggies. They have a
distinct flavor and can be used in a wide variety of recipes.

Brussels sprouts are a rich source of vitamin C and contain many essential
minerals like potassium and magnesium.

Brussels sprouts are a low-carb vegetable containing only 4 grams of net carbs
per 100 grams. They are also a good source of protein, with 10 grams in every
100 grams.

Brussels sprouts can be a suitable option for vegetarian keto dieters, but they
are ideal for people following a vegan keto diet.


6. CABBAGE

Cabbage is a popular vegetable that is often eaten raw in salads. It is a rich
source of vitamins, minerals, and antioxidants and has been used for medicinal
purposes for hundreds of years.

Cabbage is a low-carb veggie and contains only 2.9 grams of net carbs per 100
grams. It is also a good source of vitamin C, vitamin K, and dietary fiber.

Cabbage can be suitable food for people following a ketogenic diet, but it is
not ideal for vegetarians.

The bacteria break down the high levels of glucosinolates in cabbage in your
gut. The breakdown products of glucosinolates are responsible for cabbage’s
distinct smell and taste.


7. GREEN BEANS

Green beans are another popular vegetable suitable for vegetarians and people
following a vegan keto diet. They can be eaten both raw and cooked and are a
rich source of vitamins and minerals.

Green beans are a low-carb veggie and contain only 2.3 grams of net carbs per
100 grams. They are also a good source of vitamins A, C, and K, as well as
minerals like potassium and iron.

Green beans can be suitable food for people following a ketogenic diet, but you
need to eat them in moderation because it has more protein than other low-carb
veggies.

The recommended serving size for green beans on a keto diet is 1 cup.


8. MUSHROOMS

Mushrooms are a good source of protein and vitamins and are commonly used in
Asian and Italian cuisines. The most common types of mushrooms used in cooking
are button mushrooms, shiitake mushrooms, and portobello mushrooms.

They are low-carb veggies and contain only 2.9 grams of net carbs per 100 grams.
They are also a good source of B vitamins, vitamin D, and minerals like
potassium and manganese.

Mushrooms can be suitable food for people following a ketogenic diet, but they
are not ideal for vegetarians and vegans.

Mushrooms are a good source of vitamin D, which can help prevent diseases like
osteoporosis, heart disease, and some cancers.


9. SPINACH AND KALE

If you are looking for the most nutritious low-carb veggies, then you should
consider including spinach and kale in your diet. These two leafy greens are
rich in vitamins, minerals, and antioxidants and are often recommended for
people following a ketogenic diet.

Spinach and kale are low-carb veggies and contain only 2 grams of net carbs per
100 grams. They are also a good source of protein, vitamins, and minerals like
manganese, iron, and potassium.

These two leafy greens are suitable for vegetarians and vegans, but they are not
ideal for people who are following a vegan keto diet.


FINAL WORDS

When following the ketogenic diet, you must be careful not to exceed your carb
limit. The ketogenic diet is not just about eating low-carb, which would be
unhealthy.

The goal is to thrive on this diet and find options for eating keto-friendly
foods that provide the same benefits as eating carbs. If you want to lose weight
fast and keep it off, then make sure to keep your carb intake low.

Choosing the right kind of carbs is crucial so that you can maintain your weight
and feel full while on the ketogenic diet. Those top 9 keto-friendly veggies
lists are the best options for keeping your carb intake to a minimum.


10 GOOD FATS FOR KETO DIET: ADD THESE INTO YOUR MEAL PLAN



If you’re on the ketogenic diet, you know that fat is an integral part of your
meals. In fact, 70% of your daily calories should come from fat. Not all fats
are created equal, though.

While there are several types that can fit into a ketogenic diet, some are
better than others when it comes to keeping your body in optimal ketosis. That’s
why we’ve compiled a list of the best fats for ketogenic dieters to consider
adding to their meal plan as often as possible.

Each of these fats has a low-medium carbohydrate count and high-fat content.
They also support optimal metabolic function, balance blood sugar levels, and
keep inflammation at bay—all good things for those following a keto diet.


10 GOOD FATS TO INCLUDE IN YOUR KETO DIET

We’ll share with you 10 keto-friendly fats that you should include in your diet.
These fats will help you reach your goal faster and stay full longer.


1. MCT OIL

MCT stands for medium-chain triglycerides. MCTs have been shown to promote rapid
weight loss and improve overall health.

They’re created when coconut oil is processed with certain types of enzymes.
They’re also easier to digest and metabolize than other types of fat. This makes
them an excellent option for keto dieters.

MCT oil is relatively cheap, easy to find, and a quick way to add extra fat to
your diet. MCT oil is best used in smoothies or coffee. Adding it to salads or
other hot or warm meals could damage the delicate fats, causing them to go
rancid much quicker.


2. GRASS-FED MEAT

As the name suggests, grass-fed meat comes from animals that are fed grass as
opposed to grains.

The difference between the two types of feed is that grass-fed animals eat a
more natural diet and produce higher levels of healthy fats.

These fats have been linked to lower rates of heart disease and improved
metabolic health. On the ketogenic diet, grass-fed meat is one of the best
sources of fat.

It’s also a good source of protein and iron if you buy the right cuts. Just be
careful to avoid meats that are marbled with fat, as they could contain more
carbohydrates than you expect.


3. EGGS

Eggs are an excellent source of high-quality protein. They’re also rich in
several essential vitamins, minerals, and other beneficial nutrients.

The healthiest way to consume eggs on the ketogenic diet is by frying them in
organic, pastured butter. This will create a delicious dish that’s rich in
healthy fats and protein but low in carbohydrates.

Another option is to use them in baked goods. This can be a great way to get the
protein and nutrients from eggs without eating them fried.

Just be sure to use a keto-friendly recipe. Eggs are a good source of choline,
an essential micronutrient that helps prevent cognitive decline as we age.


4. LEAFY GREENS

Leafy greens, like spinach, kale, and lettuce, are excellent sources of
vitamins, minerals, and antioxidants. They’re also relatively low in calories
and carbs, making them a great addition to any keto meal plan.

Spinach is a great choice for keto dieters. It contains few carbohydrates, is
rich in fiber and potassium, and is a good source of vitamins A and C.

Be sure to remove the stems as they can be high in carbs. Kale is another great
option as it provides more vitamins and minerals per calorie than spinach.

These veggies are naturally low in fat and have few calories. As a result,
they’re not the best choice for adding fat to your diet.


5. FISH AND SEAFOOD OILS

Omega-3 fatty acids are essential fats the body cannot produce on its own. Fish
and seafood are great sources of omega-3 fatty acids, and many keto dieters
choose to supplement their diets with fish oil.

Fish oil pills are the easiest and most effective way to add more of these
healthy fats to your diet. Fish and seafood oils are also excellent sources of
vitamins A and D. They also contain a type of fat called DHA, which supports
brain health and function.

Be sure to choose a high-quality brand to ensure they’re pure and fresh. Some
brands contain toxic impurities that could be harmful to your health.


6. RICH, DARK-COLORED VEGGIES

Dark-colored vegetables are an excellent source of vitamins A and C. They’re
also rich in fiber and antioxidants, which help reduce inflammation and promote
overall health.

Vegetables like broccoli, cauliflower, bell peppers, and brussels sprouts are
all great keto-friendly options.

You can also use vegetable oil to add fat to your dishes. This can be an
effective way to increase your intake of healthy fats while still following a
keto diet.

The only downside to these veggies is that they’re relatively low in protein. As
a keto dieter, you may want to pair them with grass-fed meat or another source
of protein to ensure you get enough.


7. NUTS AND SEEDS

Nuts and seeds are a great source of essential fatty acids and vitamins. Some of
the best options include almonds, walnuts, Brazil nuts, sunflower seeds, and
flaxseeds.

Brazil nuts are a good source of selenium, an essential mineral that protects
against several diseases. Likewise, sunflower seeds are rich in vitamin E, which
supports the immune system and protects against heart disease.

Nuts and seeds are also relatively low in carbohydrates, making them a good
addition to a ketogenic diet. Just be careful not to overdo it as they are high
in calories. One handful is usually enough to get the necessary nutrients.


8. ORGANIC, NON-GMO TOFU

Tofu is made from soybeans that have been processed and then pressed into a
cake. It’s a great source of protein and rich in minerals like iron and calcium.

Tofu is also relatively low in carbohydrates, making it a good option for keto
dieters. It’s best consumed raw or steamed to preserve its nutrients and
enzymes.


9. BHB BERRIES

While you can pick and choose your favorite berries for other parts of your
meal, berries are a must-have addition to keto smoothie recipes.

Adding strawberries, blueberries, raspberries, and other BHB berries to your
keto smoothie will help keep your blood sugar balanced and provide antioxidants
and vitamins.

The vitamins in BHB berries are especially important as they help keep your
body’s process of metabolic functions up to speed.


10. FLAX SEEDS

These tiny seeds are rich in fiber, B vitamins, and minerals like manganese,
calcium, and magnesium. They are also low in calories, making them a great
addition to your keto diet plan.

Flax seeds are best-consumed ground rather than whole, so your body can easily
digest them. You can add ground flax seeds to your smoothie, salad, or baked
goods.


CONCLUSION

You might not think of your body as being a source of fats, but it is. Your body
needs fat to function correctly, and the best kinds of fat are those that are
contained in foods like meat, poultry, fish, eggs, nuts, and seeds.

Now that you know the best types of fats for ketogenic dieting, you should start
including them in your diet as often as possible. The more you add to your
meals, the more likely you’ll stay on track.

Remember that all fats are not created equal, so think about what your body
needs by choosing the right type of fat for you.

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