I work with clients around the World on my Keto-Adapted.com website and many times clients in other countries get discouraged they can’t find some healthy products I promote such as egg wraps.
This is why I wanted to show all of you this delicious and simple recipe for protein sparing wraps that are basically homemade egg wraps!
These protein sparing wraps work great for a protein sparing sandwich wrap! Feel free to fill them with tuna salad, egg salad, turkey, chicken, taco meat or whatever your heart desires! My protein sparing egg wrap recipe is so versatile!
Adding gelatin to my homemade egg wraps adds a delicious chewy texture!
Further Food gelatin and collagen peptides are both excellent sources of collagen. Both their Collagen & Gelatin are sourced from the highest quality, grass-fed, pasture-raised, hormone-free, and antibiotic free bovine collagen.
The benefits of collagen and gelatin are astounding! Just eating my delicious Protein Sparing Bagels helps support skin elasticity & hydration, longer hair & nails, stronger bones & joints, faster recovery between workouts, increased flexibility, improved digestion, and it even keeps you feeling full and satiated for longer!
Further Food Collagen Peptides dissolve instantly in any recipe, and Gelatin Powder naturally thickens recipes. It’s perfect for making protein sparing egg wraps, dairy free ice cream, jello, sugar free gummies, no bake cheesecake, or panna cotta!
Use code MARIAMINDBODY is for 20% off site-wide !
Protein Sparing Egg Wraps
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Author: Maria Emmerich
Preheat oven to 325 degrees F. Place a piece of parchment onto 3 baking sheets and spray with avocado oil spray.
Place the egg whites into a blender. Add the Further Food gelatinand salt and blend the mixture well.
Divide the mixture onto the 3 prepared baking sheets. Use a spatula to spread the mixture into a large round circle that is very thin (almost see-through).
Place in the oven to bake for 7-10 minutes or until cooked through (not browned at all).
Remove from oven and allow to cool completely. It will become pliable as it cools.
Use the homemade egg wraps to make protein sparing sandwich wraps and fill with turkey, chicken, egg salad, tuna salad or whatever you prefer!
Store homemade egg wraps in an airtight container in the fridge for up to 5 days.
If you miss a delicious tuna noodle salad, you must try my recipe!
My tuna noodle salad with protein sparing noodles will blow your mind and is perfect for your keto macro days. If you want to enjoy this recipe on your protein sparing macro days, you can use my protein sparing mayo that is all protein and zero fat. I have hundreds of those recipes for my members on Keto-Adapted.com where I help guide you to find health like I do for the testimonials I post at the bottom of all of my blog posts.
Further Food gelatin and collagen peptides are both excellent sources of collagen. Both their Collagen & Gelatin are sourced from the highest quality, grass-fed, pasture-raised, hormone-free, and antibiotic free bovine collagen.
The benefits of collagen and gelatin are astounding! Just eating my delicious Protein Sparing Noodles helps support skin elasticity & hydration, longer hair & nails, stronger bones & joints, faster recovery between workouts, increased flexibility, improved digestion, and it even keeps you feeling full and satiated for longer!
Further Food Collagen Peptides dissolve instantly in any recipe, and Gelatin Powder naturally thickens recipes. It’s perfect for making keto noodles, dairy free ice cream, jello, sugar free gummies, no bake cheesecake, or panna cotta!
Use code MARIAMINDBODY is for 20% off site-wide !
Tuna Noodle Salad with Protein Sparing Noodles
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Author: Maria Emmerich
To make the protein sparing noodles, preheat oven to 300 degrees F.
Place the egg whites into a blender. Add the Further Food gelatin and salt and blend the mixture well.
Spray a silicone baking sheet with edges (like THIS ONE) liberally with avocado oil spray. Pour the mixture into the baking sheet and use a spatula to spread the mixture out to cover the baking sheet completely in a thin layer. Place in the oven to bake for 6-10 minutes or until just cooked through.
Remove from oven and allow to cool. Place in the freezer for 10-20 minutes to help with easy removal from baking sheet.
To make the Tuna Salad, place the tuna into a large bowl. Add the mayo, green onion, pickle juice, Redmond Season Salt, diced pickles and hard boiled egg and stir well to combine. Taste and adjust seasoning to your liking.
Once the sheet of protein sparing noodles is cool, remove it from the silicone pan.
Place the sheet of noodles onto a cutting board and roll it up in a tight jelly roll. Use a sharp knife to slice into protein noodles, cut into small noodles to resemble macaroni noodle size.
Add the noodles to the tuna salad and stir to coat the noodles.
Store extras in an airtight container in the fridge for up to 5 days. Serve chilled.
“I have been overweight since second grade. In fifth and sixth grade my parents took me once a week to a children’s weight loss clinic, where group weigh-ins and talk therapy were the order of the day. I was an active kid, I was on the swim team and I showed horses, it wasn’t a lack of exercise. By the time I graduated high school I was wearing a size 22/24.
I was put on blood pressure medication when I was 30 and put on antidepressants a year later. Around 35 I was diagnosed with Hashimotos.
That fall, my doctor talked to me about Metformin. He gave me a prescription that I did not fill until February of 2017. When I saw him in June of 2017, he told me that we needed to talk about insulin, I was 420 pounds.
That is when I found Maria Emmerich. In the first few months I lost 35 pounds, enough for my doctor to say I did not need the insulin (yet). At 6 months, my doctor took me off metformin, and the antidepressants. At only 9 months, I lost 100 pounds, and my doctor cried.
In 2 years, I have lost 206 pounds and am 20 pounds from my goal. I am OFF blood pressure medicines and now the only thing I am still taking is for the Hashimotos, and I am working to get off of that now thanks to Maria.
I’m now in a size 14/16, I actually bought a size 12 dress the other day, because it fit! I have not worn a size 14/16 since 6th grade.
Maria has helped me greatly while I have been on this journey, I live in Wisconsin and have been lucky enough to have met her in person now 5 times. Every time I see her it amazes me that she remembers me, her warmth and joy inspire me to continue on with my journey. My only regret is that I did not find this way of eating sooner.
I was finally able to go on a zip line! I cried the whole time because in my mind I was not a 208 pound person on that zip line I was still 425 pounds in my head. It was cathartic, and made me see myself as a completely different person I am now compared to who I was when I started this journey!
Thank you Maria, from the bottom of my heart, Meredith”
I did! I remember getting dropped off from the school bus at my mom’s work when I was in Kindergarten and I would get to go to the vending machine to get a bag of Cheetos to snack on as I waited for her. This was many decades ago, before there was Flamin’ Hot Cheetos. But now, everyone seems to be addicted to Flamin’ Hot Cheetos! So I had to make a keto version for all of you!
My Keto Flamin’ Hot Cheetos are basically zero carb and only 82 calories!
If you have a love for Flamin’ Hot Cheetos, you are going to love my recipe!
If you haven’t noticed, I do not allow advertising on my site.
I just didn’t agree with some of the products that were advertised. They were keto products, but they were unhealthy and I would never personally eat most of the products. It was hard to say no to blog advertisements; they pay thousands of dollars a month, but I just felt uncomfortable about having the products I didn’t recommend on my website.
Instead, I have created a shopping list where you can find all the healthy ingredients that are difficult to find in the grocery store (and if you do find them, they are often very expensive).
I have done a lot of detective work and found the lowest prices on for all of the products I use and love. Everything from food, pantry items, kitchen tools, supplements, and skin products are on my list.
I rarely waste time in the grocery store because I find everything online for a way better price!
All you have to do is click on the words in my recipes and it will take you right to the correct item. If you add them to your cart I get a tiny commission that helps me afford to keep practicing recipes (Recipe experimenting can costing me a fortune!…but I love helping!).
I also have GREAT HOLIDAY GIFT IDEAS on the list!
Happy Shopping and THANK YOU for all your support!!!
Keto Flamin’ Hot Cheetos
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Author: Maria Emmerich
Preheat oven to 300 degrees. Place a piece of parchment onto a large baking sheet. Spray with avocado oil spray and set aside.
Grate the cheese into very small pieces. Place on a plate and freeze for 1 hour or overnight.
In a mixing bowl, whip the whites with cream of tartar if using until VERY stiff peaks form. Sprinkle the chopped cheese and Hot Spices, on top of the egg whites. Then, with a rubber spatula, fold the cheese into the egg whites, VERY CAREFULLY, being careful not to disturb the fluffy whites, but thoroughly spread the cheese, throughout.
Carefully place the mixture into a large Ziplock baggie, cut a ¼ inch hole in the corner of the baggie. Gently squeeze onto the prepared baking sheet in CHEETO-like shapes. Sprinkle with additional hot spices if desired.
Bake at 300 degrees, for 20-30 minutes. The longer you can bake them (without them getting too brown), the crispier they will be. For even crispier Flamin’ Hot Cheetos, turn off the oven, and leave them in the oven for at least 30-minutes.
“Thank you SO a much Maria! I have to tell you how you’ve given me my life back!
Two years ago I was on 17 total medications. Most were daily, including long and short acting insulin, metformin, prednisone, etc. Some were weekly (methotrexate) and some were twice a year (Remicaid). I have RA and PsA.
My Rheumatologist had me on so many meds including prednisone which started at a low dose, but for the last 3 years I took it, I was on 60mg daily to control my pain. I gained almost 100 lbs and ended up with medication induced diabetes with an A1c of 10.8.
I did a personal assessment with you last year and have been following your advice. My A1c is now 5.8 and I am OFF ALL of my meds for RA and diabetes. I’ve lost 40 lbs, but I know my body was sick for a long time so I am trying to remain patient as I know once my body heals the weight loss will follow.
Thank you so much for all of the help, wonderful and valuable information and for the amazing recipes you create to make this way of eating sustainable. Sorry for the novel, but I just want you to know what a hero you are to so many people ” Michele
Changing your diet can affect your bowel movements. If you’re starting a ketogenic diet, one of its possible side effects is constipation, along with weight loss and the keto flu[*].
Here’s everything you should know about keto constipation — why it happens when you go low-carb, remedies, prevention tips, and when to seek professional help.
Why Does the Keto Diet Cause Constipation?
Constipation usually happens within the first few days of going keto and may last for weeks depending on how soon your body adjusts to this way of eating and your remedies for easing it. Here are some reasons why you might experience constipation.
1. Too Little Dietary Fiber
For someone following a high-carbohydrate diet, cutting back on carbs can reduce their fiber intake.
That’s because fiber is commonly found in carb sources such as whole grains, rice, pasta, potatoes, apples, and bananas[*].
Dietary fiber adds bulk to and softens your stool, making it easier to pass. A meta-analysis showed that fiber increases stool frequency, which makes it a common treatment for constipation[*].
That said, you might want to check which high-carb plant foods you’ve been cutting from your diet recently.
You may find that you’re losing a lot of water initially on keto, which could lead to dehydration[*].
A low-carb diet depletes your glycogen stores and lowers your insulin levels[*].
Glycogen is the storage form of glucose, and each gram of glycogen is stored with at least 3 grams of water. Along with the rapid water weight loss that occurs when starting this new diet, you’ll experience frequent urination[*].
Proper hydration is essential to ensure that your body has enough water to maintain normal bowel function[*].
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This is especially important in those more susceptible to water losses such as athletes and people with active lifestyles (as a result of sweating), and older adults[*][*].
3. Lack of Physical Activity
Research shows that maintaining physical activity — whether exercise or non-exercise physical activity (such as yard work, standing, walking) — can promote bowel movements[*].
However, some people have low energy levels when starting keto due to the drastic reduction of carbs. Keto flu symptoms like headache, nausea, and irritability could also make you feel more tired than normal.
Especially when combined with factors such as a low fiber intake and dehydration, a lack of movement can be a reason for not pooping on keto.
If constipation persists for several weeks, you might want to consider looking into other causes. In that case, you should see a doctor for further evaluation and medical advice.
How to Treat Keto Constipation
While waiting for your digestive system to adjust to your new diet (which eventually happens), try using these keto constipation relief strategies at home.
1. Add Keto-Friendly High-Fiber Foods to Your Meal Plan
Fiber is a type of carbohydrate that your body can’t break down during digestion. It’s beneficial not just for making you feel fuller on fewer calories, but also for gut health.
As a keto constipation remedy, dietary fiber adds bulk to your stool, softens it, and increases your bowel movements[*].
In addition to easing constipation, prebiotics (a type of fiber) serve as food for your good gut bacteria. Promoting helpful bacteria can boost your immune system while also supporting weight loss[*].
Examples of low-carb vegetables with prebiotics include asparagus, mushrooms, cabbage, snow peas, garlic, and onions. There are many keto recipes to try these options.
You can also saute your meat or leafy greens with garlic, onion, or both to get prebiotic fiber, aside from enhancing the flavor of your meals.
Tip: Stick to non-starchy vegetables when embarking on the keto diet. Plant-based options generally help with constipation, but starchy veggies can raise your blood sugar levels, putting you out of ketosis.
2. Consume Snacks Sweetened with Sugar Alcohols
Sugar alcohols, also called polyols, are commonly used to sweeten keto foods and beverages. You’ll also find them in a lot of keto-friendly products like protein bars, chocolates, and cookies.
Examples of polyols are sorbitol, mannitol, erythritol, and xylitol[*]. While these are low in calories and are unlikely to cause blood glucose spikes (making them a great choice for weight loss and managing blood sugar) — they can cause diarrhea when consumed in large amounts[*][*].
Because of their laxative effect, sugar alcohols can be used as a remedy for constipation. In that case, you may benefit from eating keto desserts sweetened with sugar alcohol.
Drinking more water can relieve keto flu symptoms such as headache, nausea, fatigue, and constipation caused by dehydration[*][*][*].
A clinical trial done on 117 patients showed that increasing fluid intake to 1.5-2.0 liters per day in addition to consuming a high-fiber diet, increases stool frequency in those with chronic functional constipation[*].
If you’re uncertain about whether you should drink more water, check your urine color. It should be colorless to lemonade (or light straw) in color if you’re optimally hydrated. However, if it’s a darker yellow, then it’s a good idea to drink up[*].
4. Add More Fat to Your Diet
As a high-fat diet, you should be eating more fat on keto. Dietary fat will serve as your energy source, and healthy fats like monounsaturated fats and omega-3 fatty acids reduce your risk of disease[*][*].
However, you might not be eating enough fat, especially if you’re just starting the keto diet. Eating more fat can reduce constipation since fat triggers the release of bile to help with digestion, and bile is a natural laxative[*].
Choose healthy fats like coconut oil, butter, animal fat (lard, tallow, suet), fatty cuts of meat, olive oil, and avocado oil.
You may have also heard of medium-chain triglycerides (MCTs) which are commonly used as a fat source or supplement to minimize keto flu symptoms, increase ketosis, and promote weight loss[*][*]. Consider blending MCT oil, butter, and brewed coffee to make Bulletproof coffee.
5. Hold Off on Intermittent Fasting for Now
Intermittent fasting (IF) involves cycling between eating and fasting. For instance, fasting for 16 hours and eating your meals within the remaining 8-hour window.
Fasting is done to achieve physical and mental benefits, including weight loss, improved memory, and heart health[*]. Take a look at this guide to learn more about intermittent fasting for beginners.
While a popular practice in the keto diet community (as it enhances ketosis and results), a downside is that it could lead to constipation[*]. Possible reasons include a lack of fiber intake during your eating window and not getting enough water throughout the day.
If you’re already doing IF and are constipated, you might want to put fasting on pause until your bowel movements resume.
6. Incorporate Exercise Into Your Day
Research suggests that reducing sedentary behavior can help relieve constipation[*]. In other words, simply moving more allows food to pass through your digestive system smoothly.
There are lots of exercises you can do while on the keto diet, such as light cardio (biking, swimming, hiking), resistance training, and flexibility workouts (yoga or pilates).
One helpful tip would be to take a short walk after every meal. On top of improving digestion, walking after meals suppresses hyperglycemia to keep your blood sugar levels under control and promote weight loss[*].
How to Prevent Keto Constipation
Applying the strategies discussed previously, such as adding low-carb fiber sources, hydration, adding dietary fat, and exercising can prevent constipation from happening.
Another approach is to do the keto diet gradually. Some people drastically lower their carbohydrates to enter ketosis, but you can take the slow route. While this won’t result in immediate ketosis, it will give your digestive system more time to adapt to your new diet.
When to Seek Professional Help for Constipation on Keto
Constipation that persists can lead to abdominal pain, bloating, and complications like hemorrhoids, fecal impaction, and rectal prolapse, especially if it lasts for weeks[*]. Make sure to see your doctor. A health professional may recommend a fiber supplement or a laxative that doesn’t contain carbohydrates.
Your doctor might also explore other causes of constipation not related to the keto diet, such as medications you’re currently taking (if any) or a health condition[*].
Keto Constipation FAQ
Here are quick answers to the most common questions on the keto diet and constipation:
Can the Keto Diet Cause Constipation?
Yes, transitioning to the keto diet can lead to constipation, especially if most of your fiber sources are high in carbohydrates, such as grains and starchy vegetables. Keto is a very low-carb eating approach. Therefore, you should be looking for alternative fiber sources that won’t kick you out of ketosis.
Keto constipation may also result from dehydration (due to glycogen depletion and not staying hydrated) and a lack of physical activity.
Is Constipation a Sign of Ketosis?
Constipation is one of the things that could happen while you’re in ketosis, as a result of your dietary change. However, constipation should not be your basis for checking ketosis. The best approach is to test for increased ketone levels in your urine, breath, or blood.
What Helps Constipation on Keto?
Simple home remedies like eating low-carb high-fiber foods, ensuring proper hydration, moving more, holding off intermittent fasting, increasing your fat intake, and consuming keto treats with sugar alcohols will relieve constipation. If you haven’t started keto yet, consider doing it gradually to allow your digestive system to adjust and avoid constipation.
Schedule an appointment with your healthcare provider if you’re still not able to poop and feeling unusual symptoms you’re not sure about.
How Often Should You Poop on the Keto Diet?
As a general rule, the normal bowel movement ranges from once per day to three times a week. This can vary from one person to another and is affected by factors such as your activity level, age, illness or a health condition, a change in your macros, and certain medications.
Is Keto Dangerous for Digestive Health?
There isn’t enough scientific evidence to show that the keto diet wreaks havoc on your gut. Furthermore, keeping a healthy gut while on keto entails eating a diverse range of foods that feed beneficial gut bacteria and avoiding offenders like sugar and FODMAPs (if you’re intolerant to FODMAPs)[*].
Takeaways
Constipation is a side effect of going keto for the first time, and this is your GI tract’s response to very few carbohydrates (which may have been your primary source of fiber). It can also happen if you don’t drink enough water and move less because hydration and movement get things moving in your digestive tract.
By transitioning slowly to the keto diet and trying simple remedies like consuming foods with fiber, moving more, replenishing water losses, and increasing fat — you can avoid constipation in the first place or relieve it.
Be sure to speak with your doctor or a health professional if constipation persists.
If you are looking for one-on-one support, help with your weight loss and health goals, we have a monthly membership support plan for you!
We help support you with your personal macros, meal plans, exercise, inspiration, we have a great support site with live weekly meetings every Sunday with me and my husband Craig!
You also get access to exclusive recipes like my protein sparing donuts, protein sparing pretzels and so much more!
It is very affordable and cheaper than Weight Watchers and will actually change your life.
The platinum membership has me do your personal macros and has meal planner capabilities. Click HERE to check out the meal planner on our support website.
I look forward to helping ❤️
One of the most amazing tools for Platinum members on Keto-Adapted.com is our Meal Planner. We have stated many times that getting your macros right is the most important things for weight loss. Our meal planner tool enables you to do that quickly and easily.
Platinum memberscan also get personal macros targets from Craig and I! You enter all your goals and we enter your macros target to show up right below the meal planner making it easy to check if you are on plan. Using this meal planner you can quickly ensure your macros are on track.
Weight loss is primarily about getting your macros right. This tool makes tracking macros for keto, carnivore and protein sparing modified fast (PSMF) days really easy!
There is no better website available to help you do keto the right way, do it quickly and easily with our new recipe index and meal planning tool, and get tons of support from the experts that have been helping clients with keto and carnivore diets for over 20 years!
“AAAH Maria! So after a week of pure protein (which was MUCH easier than I’d imagined) I lost almost 12 lbs, and I have not taken my acid reflux meds in 3 days!
You are a miracle worker. I have been on those (and a host of other meds) for 8+ years!
This keto coleslaw is a simple and delicious salad recipe covered in a sugar free dressing! Often referred to as crackslaw, it has just 2 grams of net carbs per serving.
There are very few salads I enjoy.
Like most people, simple salads don’t cut it for me. They aren’t satisfying and unless we add a solid salad dressing; they add little flavor.
There are a few exceptions to this, and that includes coleslaw.
Is coleslaw ok on keto?
Restaurant style coleslaw and store-bought coleslaw are not suitable for a keto diet. The dressing that they use often has added sugar in them, and the amount of carrots that they use can throw someone out of ketosis!
Luckily, you can easily make your own keto version with a fabulous keto coleslaw dressing!
Why this keto coleslaw recipe will be a salad staple-
It comes together in minutes, using fresh vegetables and keto friendly condiments.
It’s crispy, crunchy, sweet, and salty in one.
You can prepare this dish up to three days in advance.
What I love about this salad is that it makes the perfect keto side dish. It pairs well with almost anything (except maybe chicken soup) and you can customize it with any low carb vegetables.
What you’ll need to make this salad
For the salad
Green and purple cabbage- A combination of shredded green and purple cabbage. The former has a more subtle flavor, and the purple is slightly sweeter.
Carrot- Just a tiny amount of carrot used to keep the carbs and sugar down.
Green onion- Adds a tiny, peppery kick.
For the keto coleslaw dressing
Mayonnaise- Skip the expensive store-bought kind and make your own.
Lemon juice- Just a pinch to balance out the creaminess.
Keto maple syrup– Just a drop to amp up the sweetness and is perfect for a sugar free coleslaw.
Dijon mustard- Gives a lovely subtle spice, and some much needed tang.
Horseradish cream- Optional, but recommended if you love a spicy and strong kick to the salad.
How to make keto coleslaw
Start by adding the finely shredded coleslaw ingredients into a mixing bowl.
Next, in a separate bowl, add the coleslaw dressing ingredients and whisk very well, until smooth.
Now, pour the dressing into the vegetable mixture and mix very well until fully combined.
Serve immediately or cover and refrigerate if you are serving it later.
Tips to make the best recipe
Finely shred your vegetables so that the dressing coats them easily and evenly.
Prepare your coleslaw 2-3 hours prior to serving, to let the dressing soften the crunchy vegetables and let the flavor seep through.
Add your favorite shredded vegetables for added flavors and colors.
What to serve with coleslaw
While coleslaw pairs well with any sort of keto dinner recipe, here are our favorites-
To store: Leftover coleslaw can be stored in the refrigerator, covered. The coleslaw will keep for up to 3 days.
To freeze: Do not freeze the coleslaw as when it thaws out, it will be limp and the dressing will be bitter.
Make ahead: Prepare the salad and the dressing separately, cover, then refrigerate both for up to three days. When ready to serve, pour the dressing over the top, mix well, and serve immediately.
More keto salad recipes to try
Frequently Asked Questions
How many carbs are in keto coleslaw?
There are just 2 grams of carbs in sugar free coleslaw.
Is cabbage keto friendly?
Cabbage is a fantastic vegetable to include on a keto diet, with just 2 grams net carbs per cup serving.
In a mixing bowl, add your shredded and chopped vegetables and mix well. Set aside.
In a small bowl, add the dressing ingredients and whisk well, until combined. Pour over the salad and mix well.
Serve immediately or refrigerate for at least 2 hours, to chill before serving.
TO STORE: Leftover coleslaw can be stored in the refrigerator, covered. The coleslaw will keep for up to 3 days. TO FREEZE: Do not freeze the coleslaw as when it thaws out, it will be limp and the dressing will be bitter.
Keto – Perfect Keto
https://perfectketo.com/wp-json/wp/v2/categories/44 Making ketosis affordable, effective and delicious with keto supplements and food products Keto – Perfect Keto
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Do You Need Carbs to Thrive?
https://perfectketo.com/do-you-need-carbs-to-thrive/ https://perfectketo.com/?p=608185 <div><img src=”https://perfectketo.com/wp-content/uploads/2020/10/PKOpenGraph.jpg” class=”ff-og-image-inserted”></div><p>The idea of carbohydrate restriction seems to be an extreme dieting approach for a lot of people. After all, we’ve been taught that carbs offer important benefits, such as supplying fuel to the brain and body.</p>
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<p>However, the <a href=”https://perfectketo.com/ultimate-start-guide-ketogenic-diet/”>ketogenic diet</a> limits carbs to only 50 grams or less per day, to stimulate <a href=”https://perfectketo.com/what-is-ketosis/”>ketosis</a> — a metabolic state in which ketone levels rise. This way of eating can make a person ask, “Do you need carbs in your diet or are they even essential for survival?”</p>
<p>If you’re curious about carbs and possibly following the keto diet, this guide explores carbohydrates and their role, whether you need them, research studies on low-carb diets, opinions from other experts, and more.</p>
<h2>What are Carbohydrates?</h2>
<p>Carbohydrates (or carbs) are a macronutrient (or macro) along with other macronutrients including protein and fat. They come in different types such as sugars, which are simple carbohydrates, and starches and fiber, which are complex carbohydrates.</p>
<p>During digestion, sugar and starches get converted into glucose. If your body doesn’t use glucose, it can be stored as glycogen in your liver and muscles. Otherwise, high amounts of carbs — or unused carbs, such as when you eat more calories than you burn — get stored as fat[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224210/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Meanwhile, your body doesn’t digest fiber. Study shows that this “indigestible carbohydrate” increases the diversity and richness of the gut microbiome[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153313/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Foods that contain carbs include vegetables, fruits, grains, nuts, seeds, dairy, and especially unhealthy sources like soda, packaged snacks, desserts, and other processed foods.</p>
<h2>The Role of Carbohydrates in Our Body</h2>
<p>Carbs serve as fuel since carbs turn into glucose, and glucose provides energy. However, this only applies to individuals who get most of their calories from carbs — around 45% to 65% of your total calories, based on the Dietary Guidelines for Americans[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224210/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>However, during low carbohydrate intake, your body can leverage <a href=”https://perfectketo.com/what-are-ketones/”>ketones</a> as its alternate fuel instead of glucose. The fact is that you can do this on purpose — restrict carbs and induce nutritional ketosis — to reap its health and weight loss benefits[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129159/” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/” target=”_blank” rel=”noopener”>*</a>].</p>
<h2>Do We Really Need Carbohydrates in Our Diet?</h2>
<p>Cutting carbs from your diet has been considered, for many years, unsafe and unsustainable. Despite that belief, there is substantial evidence that your brain and body don’t require carbs to function and thrive. We’re going to cover some studies on low-carb and keto diets and their impact on health later in this article.</p>
<p>In the meantime, here are some points to support the idea that carbs aren’t necessary:</p>
<h3>Carbs Have No Established Minimum Requirement</h3>
<p>Carbs are the only macronutrient with no established minimum requirement[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5996878/” target=”_blank” rel=”noopener”>*</a>]. In fact, the Food and Nutrition Board of the Institute of Medicine of the US National Academies of Sciences stated[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4975866/” target=”_blank” rel=”noopener”>*</a>]:</p>
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<p><em>“The lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed.”</em></p>
<h3>Early Evidence of Stamina While In Ketosis</h3>
<p>One of the earliest documented evidence of physical stamina in ketosis was the Schwatka 1878–80 expedition. The leader of the expedition, Lt. Frederick Schwatka, wrote in his diary[<a href=”https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-1-2″ target=”_blank” rel=”noopener”>*</a>]:</p>
<p><em>“When first thrown wholly upon a diet of reindeer meat, it seems inadequate to properly nourish the system, and there is an apparent weakness and inability to perform severe exertive fatiguing journeys. But this soon passes away in the course of two or three weeks.”</em></p>
<h3>Meeting Your Micronutrient Needs</h3>
<p>Focusing on a wide variety of whole <a href=”https://perfectketo.com/low-carb-food-list-printable/”>low-carb foods</a> can supply your body with the right amounts of micronutrients (vitamins and minerals). These have critical functions, such as energy production, muscle contraction, and fluid and electrolyte balance.</p>
<p>Just because you’re cutting carbs, doesn’t mean you’ll miss out on <a href=”https://perfectketo.com/vitamin-mineral-supplement-on-keto/”>important micronutrients</a>.</p>
<h3>Glucose Synthesis from Non-Carbohydrate Sources</h3>
<p>Are carbs necessary to produce glucose for energy?</p>
<p>Before answering this question, it’s important to note that some cells depend only on glucose to function since they lack mitochondria (whose primary function is to generate ATP). This includes your mature red blood cells and mature lens fibers[<a href=”https://www.sciencedirect.com/topics/neuroscience/glycolysis” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996752/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>On the other hand, fast-twitch muscle fibers (Type IIX or IIB), which are involved in powerful movements like sprinting, jumping, and powerlifting, have low mitochondria. They also fatigue more quickly[*].</p>
<p>Fortunately, even in the absence of carbs, your body still produces glucose — a process called <a href=”https://perfectketo.com/gluconeogenesis/”>gluconeogenesis</a>.</p>
<p>The fact is that gluconeogenesis is always taking place, but it increases during prolonged fasting (such as during a low-carb state) to form glucose from non-carb substrates like lactate and pyruvate, amino acids from muscle breakdown and dietary protein, and glycerol from fat metabolism[<a href=”https://www.sciencedirect.com/topics/medicine-and-dentistry/gluconeogenesis” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4050641/” target=”_blank” rel=”noopener”>*</a>].</p>
<p><strong>So, does the body need carbs to make glucose? The answer is no.</strong></p>
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<p>Yet, whether this information is known to people or not, some still choose to incorporate carbs for personal reasons:</p>
<ul>
<li>To add variety to their diet and especially if they have high-carb “non-negotiables” or favorite foods.</li>
<li>They consider some carbs their comfort food because they taste highly palatable (for example, ice cream, pizza, chocolate, etc.)</li>
<li>In the bodybuilding community, to make muscles look “fuller” since carbs retain water in muscles.</li>
<li>They find that adding carbs gives them extra energy to power through intense workouts, such as those involving sudden bursts of energy like sprinting, jumping, powerlifting, and high-intensity cycling.</li>
</ul>
<h2>What Happens When We Don’t Eat Carbs?</h2>
<p>Drastically cutting carbs will result in short-term symptoms such as headache, fatigue, muscle cramps, gastrointestinal problems (<a href=”https://perfectketo.com/keto-constipation/”>constipation</a> or <a href=”https://perfectketo.com/diarrhea-during-fasting/”>diarrhea</a>), and a distinct bad breath (also known as <a href=”https://perfectketo.com/keto-breath/”>keto breath</a>)[<a href=”https://www.sciencedirect.com/science/article/pii/S2665902619300056″ target=”_blank” rel=”noopener”>*</a>].</p>
<p>Collectively, these symptoms describe the <a href=”https://perfectketo.com/keto-flu/”>keto flu</a>. This is your body’s normal reaction when withdrawing from carbs. You’ll experience it within a few days of reducing carbs and it may last from one week to one month depending on your adaptation[<a href=”https://pubmed.ncbi.nlm.nih.gov/32232045/” target=”_blank” rel=”noopener”>*</a>]
</p><p>Furthermore, you’re likely to notice a drop in water weight. This significant weight loss in the first week of carb restriction happens because your body uses up its glycogen (the storage form of carbs, which is bound to water) and starts tapping into fat[<a href=”https://pubmed.ncbi.nlm.nih.gov/1615908/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Your liver produces ketones from fat breakdown, which you’ll be able to measure more accurately using a ketone meter or a <a href=”https://shop.perfectketo.com/products/ketone-test-strips”>ketone testing strip.</a></p>
<p>Sticking long enough to a very low-carb diet (a.k.a. the keto diet) allows your body to get used to running on ketones for fuel. During this time, keto flu symptoms disappear. Moreover, keto dieters report noticing higher energy levels, a decrease in their appetite, sustained fat loss, <a href=”https://perfectketo.com/use-ketogenic-diet-productivity-mental-performance/”>improved mental clarity</a>, and better cholesterol[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/” target=”_blank” rel=”noopener”>*</a>].</p>
<h2>What Research Says About Low-Carb and Keto Diets</h2>
<p>Many people assume that there’s not enough research on low-carb and keto. So, here’s a compilation of studies that may help you better understand the impact of this dietary approach on your health, fitness, and performance:</p>
<h3>Research on Type 2 Diabetes</h3>
<p>While type 2 diabetes is typically managed using a low-fat diet and antidiabetic drugs (which promote weight gain), a study involving 238 participants showed impressive results. After 10 weeks of an individualized program that included nutritional ketosis, participants had better blood glucose control, weight loss, and were able to reduce their medication use[<a href=”https://pubmed.ncbi.nlm.nih.gov/30291062/” target=”_blank” rel=”noopener”>*</a>].</p>
<h3>Research on Obesity</h3>
<p>In a one year-controlled trial, 63 obese men and women were assigned to a low-carb, high-protein, high-fat diet or a typical low-calorie, high-carb, and low-fat diet. Note that these subjects weren’t pregnant, breastfeeding, or taking any medications that might affect their weight. Results within the first 6 months demonstrated that a low-carb diet produced greater weight loss, at about four percent[<a href=”https://www.nejm.org/doi/full/10.1056/NEJMoa022207″ target=”_blank” rel=”noopener”>*</a>].</p>
<h3>Research on Cardiovascular Disease Risk</h3>
<p>A 2020 meta analysis assessed the relationship between low-carb diets and cardiovascular disease risk. Data were collected from 12 randomized trials. In conclusion, following a low-carb diet was greatly associated with reduced weight, lowered diastolic blood pressure, plasma triglycerides, and fasting blood sugar levels. Furthermore, there was an increase in HDL “good cholesterol” levels[<a href=”https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0225348″ target=”_blank” rel=”noopener”>*</a>].</p>
<h3>Research on Exercise Endurance</h3>
<p>Five endurance-trained male cyclists had volunteered for this study. Results showed that despite a lower muscle glycogen content at the onset of moderate intensity exercise, they felt less tired on a high-fat diet. The results suggest that delayed fatigue may be related to the body’s increased ability to burn fat for fuel (or fat oxidation)[<a href=”https://pubmed.ncbi.nlm.nih.gov/7851362/” target=”_blank” rel=”noopener”>*</a>].</p>
<h3>Research on the Preservation of Muscle Mass</h3>
<p>While it’s often claimed that very low-carb diets lead to a significant loss of muscle mass, Volek and his team studied the impact of a 6-week very low-carb diet (VLCARB) in healthy men. From their usual diet, they switched to a diet comprising only 8% carbohydrates. They avoided or reduced their intake of fruits and fruit juices, most dairy products, bread, cereals, and desserts. At the same time, they focused on eating beef, chicken, fish, oils, eggs, protein powder, and low-carb diet drinks. Results showed a significant reduction in their body fat while lean body mass significantly increased[<a href=”https://pubmed.ncbi.nlm.nih.gov/12077732/” target=”_blank” rel=”noopener”>*</a>].</p>
<p><strong>Related article:</strong> <a href=”https://perfectketo.com/building-muscle-on-keto/”>Building Muscle on Keto: The Ultimate Guide</a></p>
<h3>Research on Brain Health</h3>
<p>Ketones produced in a very low-carb diet help to improve the energy crisis that’s present in neurodegenerative diseases like Alzheimer’s, in which brain glucose metabolism is reduced. Furthermore, clinical studies show that ketone bodies are neuroprotective and that cognitive benefits have been noted in patients with Alzheimer’s or who are at risk of the disease[<a href=”https://pubmed.ncbi.nlm.nih.gov/33233502/” target=”_blank” rel=”noopener”>*</a>].</p>
<p><strong>Related article:</strong> <a href=”https://perfectketo.com/ketones-for-brain/”>Ketones for Brain Fuel and Metabolism</a></p>
<h3>Research on Weight Loss Maintenance</h3>
<p>A 2012 randomized clinical trial found that participants on a very low-carb diet (10% from carbohydrates, 60% from fat, and 30% from protein) had the highest resting metabolism. In contrast, those who followed a low-fat diet had the lowest resting metabolism[<a href=”https://pubmed.ncbi.nlm.nih.gov/22735432/” target=”_blank” rel=”noopener”>*</a>]. This means that a very low-carb diet allows you to keep your weight off after losing it.</p>
<h2>Other Experts’ Opinions About Dietary Carbohydrates</h2>
<p>Some experts go against low-carb or do not recommend it at all for various reasons such as saturated fat (since fat becomes your alternative fuel instead of carbs) being bad for the heart. With regards to this belief, there’s no evidence that reducing saturated fat reduces cardiovascular disease incidence. Furthermore, replacing fat with a diet high in carbs may even increase one’s risk of death[<a href=”https://www.jacc.org/doi/10.1016/j.jacc.2020.05.077″ target=”_blank” rel=”noopener”>*</a>].</p>
<p>Another common belief among non-low-carb experts is that nutritional ketosis impairs one’s energy and exercise performance. Following the keto diet properly, such as ensuring an adequate intake of electrolytes and fat, and allowing for keto-adaptation to take place, will improve the body’s energy needs.</p>
<h2>So, Can We Survive Without Carbs?</h2>
<p>Does your body need carbs to gain energy, synthesize glucose for tissues that rely only on this fuel, meet your micronutrient needs, and preserve muscle mass? No, we don’t need carbs to live and function at our best.</p>
<p>In fact, limiting carbs while consuming adequate amounts of protein and fat has many advantages, from blood sugar control to weight loss maintenance.</p>
<p>But, at the end of the day, what you eat is a personal choice. Despite the available research on low-carb and keto diets, some people still find reducing carbs too restrictive. This is where long-term adherence becomes challenging — but not impossible!</p>
<p>However, if you’re thinking of going keto, it’s important to keep in mind that keto-adaptation (or the body’s ability to utilize fat efficiently as its primary fuel) takes time.</p>
<p>At Perfect Keto, we’ve supported people on their keto diet journey, allowing them to attain life-changing results. Feel free to check out their <a href=”https://perfectketo.com/success-stories/”>success stories</a> and get started today.</p>
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</div> Thu, 14 Apr 2022 14:12:57 +0000Tiffany Joy Yamut, RN en-US text/html https://perfectketo.com/do-you-need-carbs-to-thrive/ Articles Nutrition
Is Plant-Based Meat Healthy?
https://perfectketo.com/is-plant-based-meat-healthy/ https://perfectketo.com/?p=608162 <div><img src=”https://perfectketo.com/wp-content/uploads/2020/10/PKOpenGraph.jpg” class=”ff-og-image-inserted”></div><p>Regardless of the diet you’re on, to be healthy and well you need to meet your nutritional needs by consuming mostly whole foods. This refers to foods that retain their natural state or undergo only minimal processing.</p>
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<p>So, whether you’re eating plant-based or meat-based, the key is to stick with real foods.</p>
<p>Plant-based meat (a.k.a. vegan meat or meatless meat) has become significantly more popular in the past few years — although it has originated in the 1970s.</p>
<p>Some people switch from traditional burger patties, sausages, and other deli meats to plant meat for a variety of personal reasons. For example, they believe it helps offset climate change, reduce their saturated fat intake, or eat “cleaner.”</p>
<p>But does it promote optimal health? This article answers the question, “What is plant-based meat?” and examines its ingredients, taste, quality in comparison to animal meat, and its pros and cons.</p>
<h2>What are Plant-Based Meats?</h2>
<p>Plant-based meats are basically meat alternatives made by combining different plant sources such as soybeans, potatoes, and canola, as well as other ingredients. This is to make them look, feel, and taste like real meat and achieve a macronutrient profile that’s comparable to popular processed meat products.</p>
<p>You’ll find plant-based versions of anything, from ground meat to burger patties to sausages to chicken nuggets. Vegan meats are not just aimed at vegans and vegetarians, but also at omnivores who may be curious to try these cheaper and more convenient meat-free options.</p>
<p>While eating vegan substitutes like Beyond Burger and Impossible Burger — two of the most popular meat replacement brands today — allows you to skip ready-to-eat meats, the fact is that these products are still considered highly processed or ultra-processed.</p>
<p>That said, plant-based meats are not exactly the best foods for your health.</p>
<h2>What are Plant-Based Meats Made Of?</h2>
<p>Some of the ingredients in plant meat products are either linked to health problems or have untested health effects. These include:</p>
<h3>1. Genetically modified (GM) crops like soybeans, corn, canola, and beets</h3>
<p>While GM crops withstand herbicides without causing harm to the soybean plant itself, there is a concern that genetically modified crops may cause food allergies[<a href=”https://academic.oup.com/jxb/article/54/386/1317/568692″ target=”_blank” rel=”noopener”>*</a>].</p>
<h3>2. Whole grains like quinoa and barley</h3>
<p>Whole grains contain antinutrients such as phytic acid, saponins, and oxalates. Antinutrients are substances that hinder the absorption of nutrients. Consuming them frequently and in large amounts could potentially lead to nutrient loss, especially in people who are at risk of them[<a href=”https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/” target=”_blank” rel=”noopener”>*</a>]. This includes pregnant women, children, adolescents, and those who are obese, and critically ill[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793275/” target=”_blank” rel=”noopener”>*</a>].</p>
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<h3>3. Sunflower oil</h3>
<p><a href=”https://perfectketo.com/sunflower-oil/”>Sunflower oil</a> is intended to replace animal fat in plant-based patties and nuggets, and raise the fat content of these foods. Unfortunately, sunflower oil (and other vegetable oils like canola oil and corn oil) has a high linoleic acid content (omega-6). Too much omega-6 in your diet causes inflammation, raising your risk of being overweight or obese[<a href=”https://www.mdpi.com/2072-6643/8/3/128″ target=”_blank” rel=”noopener”>*</a>].</p>
<h3>4. Cultured dextrose</h3>
<p>Cultured dextrose has been advertised as a more natural way of sweetening and preserving processed foods. It’s made by combining glucose, a simple sugar, with the bacteria Propionibacterium freudenreichii. It may increase your blood sugar levels and cause food intolerance symptoms like headache, fatigue, and joint pain[<a href=”https://heas.health.vic.gov.au/early-childhood-services/allergy-and-intolerance/food-intolerance” target=”_blank” rel=”noopener”>*</a>].</p>
<h3>5. Carrageenan</h3>
<p>This is an additive that improves the texture of plant-based meats and holds their shape together. There’s evidence showing that carrageenan can cause gastrointestinal issues, such as bloating and inflammation. It’s also linked to ulcerative colitis and intestinal cancer[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1242073/” target=”_blank” rel=”noopener”>*</a>].</p>
<h3>6. Flours and starches that create structure in vegan meat</h3>
<p>Potato starch and yellow corn flour are commonly used as gluten-free alternatives in plant meats. They’re derived from potatoes and corn, respectively. In addition to being genetically modified crops, they contain high amounts of carbohydrates. These are not exactly the kind of ingredients you’ll want in a product when you’re on a <a href=”https://perfectketo.com/ultimate-start-guide-ketogenic-diet/”>ketogenic diet</a>.</p>
<h3>Just because it’s meatless, doesn’t mean it’s good for your body.</h3>
<p>Plant-based meats fall under the category of ultra-processed foods (just like instant snacks, breakfast cereals, soft drinks, and pre-prepared burgers).</p>
<p>The NOVA food classification defines processed foods as industrial formulations which include sugar, starch, proteins, oils, colors, flavor enhancers, and other additives. In addition, they undergo extensive processing and manufacturing[<a href=”https://educhange.com/wp-content/uploads/2018/09/NOVA-Classification-Reference-Sheet.pdf” target=”_blank” rel=”noopener”>*</a>].</p>
<p>For instance, extrusion processing is used to imitate meat texture by subjecting proteins to thermal and mechanical stress. Another would be inserting soy DNA into yeast to produce leghemoglobin, a heme-containing protein that would make vegan meat “bleed” like real meat[<a href=”https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/leghemoglobin” target=”_blank” rel=”noopener”>*</a>][<a href=”https://apnews.com/article/4b739c1d79a14d70acd2df836eb613fd” target=”_blank” rel=”noopener”>*</a>].</p>
<h2>How Do Plant-Based Meats Taste?</h2>
<p>While companies that sell plant-based meats claim that they taste and cook like real meat, the reality is that they’re in that strange middle ground — they taste “sort of” like the meat product they’re trying to imitate, and yet they don’t fully meet your expectations.</p>
<p>But, at the end of the day, everyone has their opinion on the taste of vegan meat. You may want to consider trying it yourself and see if there’s a difference.</p>
<p>Mimicking the taste of meat is a difficult process and takes trial and error. To achieve the right taste, food companies need to understand and use the Maillard reaction (which seared steaks and roast chicken, among many other foods undergo)[<a href=”https://en.wikipedia.org/wiki/Maillard_reaction” target=”_blank” rel=”noopener”>*</a>]. This is a “browning reaction” that happens when amino acids and sugar molecules react to form a darker color, along with a kind of flavor and aroma that make food delicious.</p>
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<h2>Is Plant Based-Meat Healthier Than Animal Meat?</h2>
<p>Focusing on whole foods — foods that do not have added starches, flavor enhancers, and coloring — helps to improve your health and avoid disease.</p>
<p>In other words, plant-based meat is highly processed and inferior to animal meat, including vegetables and fruits in their natural forms. Animal meat is just animal meat, while even the “healthiest” plant-based meat has a long ingredient list, some of which you may not understand or let alone pronounce.</p>
<p>Eating unprocessed foods lets you maximize your vitamin and mineral intake to support essential bodily functions, from energy production to tissue repair. This is also why we encourage a <a href=”https://perfectketo.com/clean-keto-diet/”>clean keto</a> approach while on a keto diet.</p>
<p><strong>What you should know about animal-based foods and saturated fat: </strong></p>
<p>Contrary to popular belief, saturated fat (found mainly in animal foods) does not contribute to the development of coronary artery plaque. Rather, what clogs your arteries is a combination of insulin resistance and systemic inflammation, which are caused by too much omega-6 and refined carbohydrates in your diet[<a href=”https://bjsm.bmj.com/content/51/15/1111″ target=”_blank” rel=”noopener”>*</a>].</p>
<p>If you’re steering away from animal meats because of saturated fat, perhaps it’s time to reassess this belief.</p>
<p>Here’s an article that discusses <a href=”https://perfectketo.com/saturated-fat/”>saturated fat</a> in detail with a link to the Journal of the American College of Cardiology’s guidelines stating that unprocessed red meat and whole fat dairy are not linked to heart disease[<a href=”https://www.jacc.org/doi/10.1016/j.jacc.2020.05.077″ target=”_blank” rel=”noopener”>*</a>].</p>
<h2>What are the Advantages of Plant-Based Meats?</h2>
<p>There are no advantages to plant-based meats when it comes to long-term health.</p>
<p>However, like other processed foods such as packaged snacks, energy drinks, and frozen meals, they may save time and reduce meal prep. This allows you to meet your macros (whether or not you’re on keto) and stay plant-based if this is your preferred way of eating.</p>
<p>Furthermore, if you’re curious to try them, definitely it a go. Just don’t rely on plant-based meats to meet your regular nutritional requirements. Always prioritize nourishing, natural whole foods.</p>
<h2>What are the Disadvantages of Plant-Based Meats?</h2>
<p>The dangers of plant-based meats — their excess consumption, in particular — include possible nutrient deficiencies, food sensitivities, inflammation, weight gain, heart disease, and other health risks associated with ultra-processed foods.</p>
<p>Limiting highly processed foods, including deli meats and not just plant meats, is one of the things you can do to achieve optimal health that’s supported by research.</p>
<h2>How to Choose a Healthier Plant-Based Meat Option</h2>
<p>Processed foods like plant-based meat can still be a part of your diet as long as whole foods are your primary focus. But, when it comes to choosing plant-based meat, it’s still important to make sure that you’re not getting lots of artificial stuff.</p>
<p>It pays to do more than checking health claims on the front of a plant meat packaging. Common examples of these health claims include “gluten-free,” “non-GMO,” and “enriched.” As a best practice, carefully inspect every ingredient on the list.</p>
<p><a href=”https://perfectketo.com/how-to-read-food-labels-on-keto/”>Reading food labels</a> allows you to better understand what you’re eating. They provide not just the number of calories and macros per serving, but also the product ingredients used.</p>
<p>A few helpful rules include checking for the presence of additives, vegetable oils like canola and sunflower oil, sugars, food colors, and other ingredients you can’t pronounce. The fewer and simpler the ingredients, the better.</p>
<p>If you’re feeling adventurous, you may consider making your own plant-based meat at home. That way, you have more control over the ingredients and obviously avoid the ones you know can trigger negative reactions in your body.</p>
<h2>Bottom Line</h2>
<p>Highly processed plant-based meat can’t compare with real vegetables, fruits, and animal flesh which are packed with quality nutrients.</p>
<p>On the topic of helping the environment, eating plant-based meat is not necessarily better. While companies claim to reduce footprint, they may not always be transparent about production and how it actually affects the environment. In contrast, regenerative agriculture, which includes practices like minimizing tilling and avoiding fertilizers, can help solve climate change and improve soil health and crop yields.</p>
<p>Ultimately, whole foods as the focal point of your diet can boost your health in many ways and lower disease risk. However, it’s also vital to avoid an all-or-nothing or perfectionist mindset. At times when meal prepping is impossible, have something ready to eat that’s still in alignment with your dietary preference.</p>
<p>The key is to make clean eating a way of life (and not a short-term fix) for the best results.</p>
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</div> Tue, 12 Apr 2022 14:12:49 +0000Tiffany Joy Yamut, RN en-US text/html https://perfectketo.com/is-plant-based-meat-healthy/ Articles Nutrition
What Are Trans Fats and How Do They Affect Your Health?
https://perfectketo.com/what-are-trans-fats/ https://perfectketo.com/?p=607573 <p>You’ve probably heard that trans fats are a major no-no in your foods. For years, we’ve been told to cut back or eliminate these fats from our diets.</p>
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<p>But have you ever wondered why trans fats are considered unhealthy? Especially on a keto diet, your goal is to get most of your calories from dietary fats. So, are trans fats really a problem?</p>
<p>This article shows you what trans fats are, foods that contain them, and why they’re a big deal for your health.</p>
<h2>What are Trans Fats?</h2>
<p>Trans fats are created by adding hydrogen to liquid vegetable oils, making them more solid at room temperature — and therefore more convenient for use in processed foods. This addition of hydrogen creates “partially hydrogenated” oils, the primary source of trans fats in the American diet. While most trans fats are created artificially, some do occur in nature. Beef, lamb, and dairy products all contain some trans fats.</p>
<p>Like any supervillain, there’s a backstory behind the creation of artificial trans fats. Back in 1901, German chemist Wilhelm Normann began experimenting with adding hydrogen to liquid oils[<a href=”https://www.britannica.com/science/trans-fat” target=”_blank” rel=”noopener”>*</a>].</p>
<p>This addition of hydrogen made liquid fats semi-solid at room temperature — which, in turn, made them far more advantageous for use in many commercially produced foods. Partially hydrogenated oils had a longer shelf life and provided structural support to foods like ice cream, margarine, and pastry dough. The food industry saw this as a major breakthrough.</p>
<p>Over the course of the 20th century, trans fats became a common addition to lots of food products. What people didn’t realize, however, was that messing with Mother Nature sometimes has consequences. It wasn’t until the 1950s that the first concerns about artificially created trans fats arose. During the second half of the 20th century and into the 21st, scientific evidence mounted to show that trans fats in partially hydrogenated oils were probably doing more harm than good.</p>
<h2>How Trans Fats Affect Your Health</h2>
<p>Sometimes, the hype around a certain ingredient or nutrient is more fanfare than science. But in the case of artificially created trans fats, the research is clear: this type of fat harms your health. Even though trans fats are unsaturated fats (as opposed to <a href=”https://perfectketo.com/saturated-fat/”>saturated fats</a>, which also may come with health risks) they’re not considered a healthy fat.</p>
<p>Here’s how consuming too much trans fats affects you.</p>
<h3>Trans Fats and Blood Vessels</h3>
<p>Among the biggest concerns around trans fats is their impact on blood vessels, since well-functioning blood vessels are essential for heart and brain health.</p>
<p>Trans fats have been shown to raise bad low-density lipoprotein (LDL) cholesterol while decreasing good high-density lipoprotein (HDL) cholesterol[<a href=”https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114″ target=”_blank” rel=”noopener”>*</a>]. When your blood vessels become clogged with LDL cholesterol, they harden and weaken. This results in an increased risk of heart attack and stroke.</p>
<h3>Trans Fats and Inflammation</h3>
<p><a href=”https://perfectketo.com/ketosis-for-reduced-inflammation/”>Inflammation</a> leads to adverse health outcomes, from autoimmune disorders to heart disease[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147972/” target=”_blank” rel=”noopener”>*</a>]. For obvious reasons, most of us would like to keep our bodies free of this chronic “high-alert” state.</p>
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<p>Eliminating trans fats is an important part of an anti-inflammatory dietary strategy, since multiple studies have found a connection between eating artificial trans fats and overall inflammation[<a href=”https://pubmed.ncbi.nlm.nih.gov/15051604/” target=”_blank” rel=”noopener”>*]</a>[<a href=”https://pubmed.ncbi.nlm.nih.gov/15159225/” target=”_blank” rel=”noopener”>*</a>].</p>
<h3>Trans Fats and Diabetes</h3>
<p>More research is needed to uncover the exact relationship between trans fats and type 2 diabetes, but here’s what the current research says:</p>
<p>For example, one large longitudinal study of over 84,000 women found that those who consumed lower amounts of trans fats were less likely to develop type 2 diabetes[<a href=”https://pubmed.ncbi.nlm.nih.gov/11556298/” target=”_blank” rel=”noopener”>*</a>]. <i>However, note that trans fat consumption was one of only several factors in their diet</i>.</p>
<p>Other similar studies have had murkier results. A 2006 review pointed out that inconsistencies and methodological problems in most studies on trans fats and diabetes made it difficult (if not impossible) to draw firm conclusions about a connection between the two.[<a href=”https://pubmed.ncbi.nlm.nih.gov/16958313/” target=”_blank” rel=”noopener”>*</a>]
</p><p>Still, since trans fats increase a person’s risk of heart disease — especially in those with diabetes. So, despite limited evidence, it’s best to stay away from hydrogenated oils.</p>
<h3>Trans Fats and Cancer</h3>
<p>Since trans fats drive inflammation (and since they appear in processed, weight gain-promoting foods like breakfast cereals, potato chips, doughnuts and ice cream) — it’s no surprise that they’ve been linked to cancer[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/” target=”_blank” rel=”noopener”>*</a>].</p>
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<p>A 2020 systematic review explored the effects of trans fatty acids on 19 different types of cancer. The researchers found a relationship between eating trans fats and the risk of prostate and colorectal cancer[<a href=”https://academic.oup.com/nutritionreviews/article/79/7/758/5954179?login=true” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Another review from 2021 found that higher intakes of industrial trans fats led to elevated risk of breast cancer[<a href=”https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-021-01952-3″ target=”_blank” rel=”noopener”>*</a>]. Future research may shed more light on the cancer-trans fat link, but for now, it’s safe to say that avoiding trans fats is probably smart for preventing the “big C.”</p>
<h2>Which Foods Contain Trans Fats?</h2>
<p>As the dangers of consuming trans fats became more and more apparent, public health authorities decided to take action to eliminate them in the U.S. food supply.</p>
<p>In 2015, the Food and Drug Administration (FDA) ruled that artificially created trans fats were unsafe to eat. They gave food manufacturers a generous three years to take them out of their products, with a deadline of June 2018. However, for food products produced prior to this date, the FDA extended the deadline to January 2020[<a href=”https://www.fda.gov/food/food-additives-petitions/trans-fat” target=”_blank” rel=”noopener”>*</a>].</p>
<p>That said, some commercially available foods may still contain trans fats, since it could take years for foods produced prior to 2020 to cycle completely out of the American food system.</p>
<p>Anything that contains partially hydrogenated oils contains trans fats. Common culprits include buttered microwave popcorn, pastries and baked goods, pizza dough, coffee creamers, and fried foods like french fries.</p>
<p>Interestingly, all trans fats aren’t created in a lab. Some occur naturally as well. When ruminant animals like cows, sheep, and goats eat grass, the bacteria in their stomachs produce trans fats. For this reason, dairy products from these animals contain about 2-7% trans fats, and meats like beef have about 1% trans fat[<a href=”https://www.sciencedirect.com/science/article/abs/pii/S0889157598905701″ target=”_blank” rel=”noopener”>*</a>][<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/168608/nutrients” target=”_blank” rel=”noopener”>*</a>]. However, research on natural trans fats indicates that, when consumed in moderate amounts, they don’t come with the same health risks as artificial trans fats[<a href=”https://pubmed.ncbi.nlm.nih.gov/22332075/” target=”_blank” rel=”noopener”>*</a>].</p>
<img class=”alignnone size-full wp-image-608487″ src=”https://perfectketo.com/wp-content/uploads/2022/04/Foods-That-Contain-Transfat-scaled.jpg” alt=”Foods That Contain Transfat” width=”1160″ height=”2560″ srcset=”https://perfectketo.com/wp-content/uploads/2022/04/Foods-That-Contain-Transfat-scaled.jpg 1160w, https://perfectketo.com/wp-content/uploads/2022/04/Foods-That-Contain-Transfat-408×900.jpg 408w, https://perfectketo.com/wp-content/uploads/2022/04/Foods-That-Contain-Transfat-464×1024.jpg 464w, https://perfectketo.com/wp-content/uploads/2022/04/Foods-That-Contain-Transfat-768×1695.jpg 768w, https://perfectketo.com/wp-content/uploads/2022/04/Foods-That-Contain-Transfat-696×1536.jpg 696w, https://perfectketo.com/wp-content/uploads/2022/04/Foods-That-Contain-Transfat-928×2048.jpg 928w” sizes=”(max-width: 1160px) 100vw, 1160px”>
<h2>How Much Trans Fat Can I Consume Per Day?</h2>
<p>While it’s best to keep trans fats out of our diets, especially since the FDA no longer considers them generally safe for consumption, consuming a tiny bit of trans fat won’t significantly affect your health. Less than 2 grams of trans fats per day is considered safe[<a href=”https://www.usg.edu/well-being/site/article/recommendations_by_the_american_heart_association” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Furthermore, the American Heart Association suggests reducing your intake of foods with partially hydrogenated <a href=”https://perfectketo.com/is-vegetable-oil-bad-for-you/”>vegetable oils</a>[<a href=”https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat” target=”_blank” rel=”noopener”>*</a>].</p>
<h2>How to Limit Daily Trans Fat Consumption</h2>
<p>Since most trans fats are gradually making their way out of our food system, there’s not as much need for vigilance around them as there once was. Still, it’s always smart to check ingredient lists for those tell-tale partially hydrogenated oils. Some may still lurk in packaged foods like popcorn, doughnuts, or potato chips.</p>
<p>Even if a nutrition facts label lists trans fat grams as zero, the presence of partially hydrogenated oils tells a different story. If a food contains these oils, it means trans fats exist in small amounts — and, as explained above, small amounts matter. The only way to make sure a food is trans fat free is to <a href=”https://perfectketo.com/how-to-read-food-labels-on-keto/”>read food labels</a>.</p>
<p>In addition to limiting potential trans fat in your grocery shopping, consider your choices when dining out. Avoiding fried, processed, and fast foods at restaurants is another way to ensure you’re not unintentionally consuming trans fats.</p>
<h2>The Bottom Line</h2>
<p>Although artificially created trans fats have been banned from the U.S. food supply as of 2018, it’s possible they may still linger in some processed foods. The best way to spot hidden trans fats is to be a diligent label reader, checking for hydrogenated oils in ingredient lists.</p>
<p>As for the trans fats that naturally occur in animal products, there’s no need to worry, since research shows they aren’t harmful. To minimize trans fat consumption (and to maintain good health in general), stick to a diet of minimally processed, whole foods.</p>
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Keto for IBS, Bloating & SIBO: What to Eat + What to Avoid
https://perfectketo.com/keto-for-sibo/ https://perfectketo.com/?p=607578 <p>Following a <a href=”https://perfectketo.com/ultimate-start-guide-ketogenic-diet/”>ketogenic diet</a> can improve gut issues such as excess gas production, bloating, and flatulence[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350578/” target=”_blank” rel=”noopener”>*</a>].</p>
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<p>One explanation is that the keto diet is naturally lower in sugar and <a href=”https://perfectketo.com/fodmaps/”>FODMAPs</a> (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). FODMAPs are carbs that cause digestive distress in some people. Therefore, avoiding these triggers can help the gut to heal over time[<a href=”https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know” target=”_blank” rel=”noopener”>*</a>].</p>
<p>If you’re specifically dealing with SIBO — or more generally, IBS — this guide discusses everything you should know about these conditions and how to use keto properly for your digestive health.</p>
<h2>What’s the Relationship Between SIBO, IBS, and Bloating?</h2>
<p>SIBO is an acronym for <i>small intestinal bacterial overgrowth.</i> It’s a condition characterized by excessive bacteria in the small intestine and is more common than previously thought, thanks to today’s readily available tests to diagnose SIBO[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Note that while everyone has bacteria in their gut, an imbalance or <i>dysbiosis</i> causes problems.</p>
<p>On the other hand, IBS or irritable bowel syndrome (also known as <i>irritable colon</i>), can result from SIBO. Symptoms of IBS like bloating, distension, cramping, constipation, and diarrhea can mimic those of SIBO[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Furthermore, SIBO is more common in diarrhea-predominant IBS (IBS-D) than constipation-predominant IBS (IBS-C)[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5347643/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>According to a meta-analysis, people with IBS are more likely to have SIBO[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8454481/” target=”_blank” rel=”noopener”>*</a>]. This means that if you’re diagnosed with IBS, then it’s reasonable to assume that you might have SIBO.</p>
<p>One way to confirm SIBO is through breath testing[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2691494/” target=”_blank” rel=”noopener”>*</a>]. <i>We’ll discuss more about it, including other testing methods, later in this article.</i> Bloating, on the other hand, is a symptom common to SIBO and IBS. It’s triggered by eating foods containing FODMAPs. Bacteria in your gut feed on these sugars, causing fermentation, gas production, then bloating[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918736/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>In this article, we’ll focus more on SIBO as an underlying cause of IBS, starting with its possible causes.</p>
<h2>What Are the Possible Causes of SIBO?</h2>
<img class=”alignnone size-full wp-image-608484″ src=”https://perfectketo.com/wp-content/uploads/2022/04/Possible-Causes-of-SIBO.jpg” alt=”Possible Causes of SIBO” width=”1200″ height=”1200″ srcset=”https://perfectketo.com/wp-content/uploads/2022/04/Possible-Causes-of-SIBO.jpg 1200w, https://perfectketo.com/wp-content/uploads/2022/04/Possible-Causes-of-SIBO-900×900.jpg 900w, https://perfectketo.com/wp-content/uploads/2022/04/Possible-Causes-of-SIBO-1024×1024.jpg 1024w, https://perfectketo.com/wp-content/uploads/2022/04/Possible-Causes-of-SIBO-150×150.jpg 150w, https://perfectketo.com/wp-content/uploads/2022/04/Possible-Causes-of-SIBO-768×768.jpg 768w, https://perfectketo.com/wp-content/uploads/2022/04/Possible-Causes-of-SIBO-24×24.jpg 24w, https://perfectketo.com/wp-content/uploads/2022/04/Possible-Causes-of-SIBO-48×48.jpg 48w, https://perfectketo.com/wp-content/uploads/2022/04/Possible-Causes-of-SIBO-96×96.jpg 96w, https://perfectketo.com/wp-content/uploads/2022/04/Possible-Causes-of-SIBO-300×300.jpg 300w” sizes=”(max-width: 1200px) 100vw, 1200px”>
<p>According to various research studies, these factors can increase a person’s risk for bacterial overgrowth:</p>
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<h3>1. Poor Diet or a Diet High in FODMAPs</h3>
<p>A diet that’s rich in carbohydrates and refined sugars may contribute to SIBO.</p>
<p>One study found that obese subjects with SIBO ate more carbs and refined sugars than the subjects without SIBO. Furthermore, they had a low fiber intake[<a href=”https://pubmed.ncbi.nlm.nih.gov/26375876/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Here are possible explanations behind this:</p>
<p>Too much sugar can change gut bacteria by reducing their diversity, which is linked to dysbiosis[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284805/” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.frontiersin.org/articles/10.3389/fmicb.2016.00455/full” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Furthermore, excess sugar increases <i>Proteobacteria</i> and decreases <i>Bacteroidetes.</i> While these bacteria are beneficial, an imbalance leads to inflammation.</p>
<p>Certain carbohydrates are more fermentable — FODMAPs. Meaning, they serve as food for gut bacteria. While this isn’t necessarily a bad thing, some people tend to be more sensitive to fermentation and therefore experience gut issues.</p>
<p>Sensitive people should stay away from high FODMAP foods like wheat, barley, and high-fructose fruits like apples and mangoes.</p>
<p><i>As you may notice, these foods aren’t keto-friendly, to begin with. (However, there are a few keto-friendly foods with FODMAPs you should still be aware of. We’ll show you the foods to avoid later in this article.)</i></p>
<h3>2. Antibiotic Use</h3>
<p>Although SIBO can be treated with antibiotics, the long-term use of antibiotics disrupts your gut microbiome.</p>
<p>According to a review article in <i>Frontiers</i>, antibiotics reduce microbiota diversity and can also lead to the overgrowth of pathobionts — these are potentially harmful microorganisms in the gut[<a href=”https://www.frontiersin.org/articles/10.3389/fcimb.2020.572912/full” target=”_blank” rel=”noopener”>*</a>].</p>
<p>The same article also mentioned that early exposure to antibiotics (infants, for example) might lead to the development of inflammatory bowel disease or IBD[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3426444/” target=”_blank” rel=”noopener”>*</a>]. Note that SIBO is present in some patients with IBD.</p>
<p>While antibiotics benefit us by fighting infection, they do come with side effects — gut microbiome dysbiosis being one.</p>
<h3>3. Food Poisoning</h3>
<p>Food poisoning, or the irritation of your digestive tract caused by contaminated food, is common in older adults, younger children, and people with a weakened immune system[<a href=”https://www.niddk.nih.gov/health-information/digestive-diseases/food-poisoning” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.cdc.gov/foodsafety/people-at-risk-food-poisoning.html” target=”_blank” rel=”noopener”>*</a>].</p>
<p>During food poisoning, pathogens throw off the movement of ions and water in your gastrointestinal tract, resulting in diarrhea[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3035144/” target=”_blank” rel=”noopener”>*</a>]. Study shows that frequent, longer, and severe diarrhea can disrupt the gut microbiome[<a href=”https://academic.oup.com/cid/article/71/4/989/5571185″ target=”_blank” rel=”noopener”>*</a>].</p>
<p>This is why probiotics are sometimes prescribed by your doctor to stop diarrhea and restore digestive balance[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>New research suggests that the appendix may serve as a “safe house” for helpful gut bacteria, such as <i>Bacteroides, Lactobacillus, and Bifidobacterium</i>[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551545/” target=”_blank” rel=”noopener”>*</a>]. That way, when you get diarrhea from food poisoning, the beneficial microbes in your appendix can repopulate your digestive system.</p>
<p>However, people who’ve had their appendix removed might need to take additional measures to repopulate their good gut bacteria. Taking probiotics and eating fermented foods, for instance.</p>
<h3>4. Constipation</h3>
<p>Having less frequent bowel movements can also lead to small intestinal bacterial overgrowth. So, if you’re having constipation in addition to related symptoms like abdominal pain and bloating, you have a reason to suspect SIBO.</p>
<p>A 2011 study explained that methanogenic flora in the gut causes excessive methane production, which is often the case in patients with constipation. Data also suggests that methane gas slows gut transit or the time it takes for food to move from the mouth to the end of the large intestine[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3093012/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Since decreased intestinal transit time can increase fermentation, you may want to prevent constipation from happening in the first place. Consuming a high-fat diet that includes dietary fiber promotes regular bowel movement.</p>
<h3>5. Low Stomach Acid</h3>
<p>Stomach acid or gastric acid contains digestive enzymes that break down food. It also kills microbial pathogens[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2223456/” target=”_blank” rel=”noopener”>*</a>][<a href=”https://pubmed.ncbi.nlm.nih.gov/12870767/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Things get problematic when you have high gastric pH levels. For instance, a weakly acidic pH level of 4.0 increases the risk of bacterial overgrowth[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2223456/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Symptoms of low stomach acid include bloating, burping, abdominal pain, and cramping, which can indicate SIBO. Factors that could lead to low stomach acid levels include <i>H. pylori</i> (which attacks the stomach lining), increased stress, and advancing age[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.hopkinsmedicine.org/health/conditions-and-diseases/helicobacter-pylori” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC26223/” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.ncbi.nlm.nih.gov/books/NBK507793/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>If you’re suspecting low stomach acid, make sure to consult with your doctor for further assessment.</p>
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<h2>SIBO Symptoms to Note</h2>
<p>Most SIBO symptoms are similar to IBS symptoms and they can range from mild to worse. Note for the following[<a href=”https://www.frontiersin.org/articles/10.3389/fpsyt.2020.00664/full” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5347643/” target=”_blank” rel=”noopener”>*</a>]:</p>
<ul>
<li>Abdominal pain</li>
<li>Bloating</li>
<li>Flatulence</li>
<li>Nausea</li>
<li>Diarrhea</li>
<li>Constipation</li>
</ul>
<p>Vitamin deficiency resulting from the malabsorption of nutrients is another clinical feature of bacterial overgrowth. Poorly absorbed nutrients include protein, fat, fat-soluble vitamins A, D, E, and K[<a href=”https://www.sciencedirect.com/topics/medicine-and-dentistry/bacterial-overgrowth” target=”_blank” rel=”noopener”>*</a>][<a href=”https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2015/11/zaidelarticle-July-03.pdf” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Interestingly, some patients report an increased craving for foods high in sugar and starches[<a href=”https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2015/11/zaidelarticle-July-03.pdf” target=”_blank” rel=”noopener”>*</a>]. This can raise blood sugar levels and cause weight gain.</p>
<h3>Should You Get Tested for SIBO?</h3>
<p>Diagnostic testing is the best way to confirm whether you have SIBO. Your doctor may order non-invasive breath tests which are popular. Breath tests check for specific gases produced by bacteria in your small intestine, such as hydrogen and methane[<a href=”https://www.gutnliver.org/journal/view.html?doi=10.5009/gnl16126″ target=”_blank” rel=”noopener”>*</a>].</p>
<p>Another test is the GI map stool test which looks at specific bacteria, viruses, and other microorganisms. Meanwhile, the jejunal aspiration test is considered the “gold standard” for SIBO diagnosis[<a href=”https://www.gutnliver.org/journal/view.html?doi=10.5009/gnl16126″ target=”_blank” rel=”noopener”>*</a>].</p>
<h2>Is the Keto Diet Good for SIBO?</h2>
<p>Yes. A low-carbohydrate diet such as keto can be very effective for reducing bloating in general, and SIBO in particular. Most people with SIBO find relief in following a low FODMAP diet. Though entirely different from keto, combining a low FODMAP diet with a low-carb eating plan eliminates trigger foods to improve SIBO symptoms.</p>
<p>Common gut offenders (high FODMAP foods) that cause fermentation include apples, pears, grains, cereals, soya beans, dairy products, and <a href=”https://perfectketo.com/sugar-alcohol/”>polyols or sugar alcohols</a>[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918736/” target=”_blank” rel=”noopener”>*</a>]. Note that all these foods are high in carbohydrates except for polyols, which are <a href=”https://perfectketo.com/top-four-sweeteners-for-a-low-carb-keto-diet/”>keto-friendly sweeteners</a>.</p>
<p>So, for someone thinking of going low carb for SIBO management and gut health, on top of other goals like weight loss — the keto diet is a great option.</p>
<p>People struggling with diarrhea-predominant IBS (IBS-D) may also experience symptom improvement by following a very low-carbohydrate diet. In a 2009 study, the participants’ stool frequency decreased while stool consistency went from diarrheal to normal. They also experienced pain relief[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2693479/” target=”_blank” rel=”noopener”>*</a>].</p>
<h2>How Can I Naturally Get Rid of SIBO?</h2>
<img loading=”lazy” class=”alignnone size-full wp-image-608485″ src=”https://perfectketo.com/wp-content/uploads/2022/04/How-to-Get-Rid-of-SIBO-Naturally.jpg” alt=”How to Get Rid of SIBO Naturally” width=”1200″ height=”1200″ srcset=”https://perfectketo.com/wp-content/uploads/2022/04/How-to-Get-Rid-of-SIBO-Naturally.jpg 1200w, https://perfectketo.com/wp-content/uploads/2022/04/How-to-Get-Rid-of-SIBO-Naturally-900×900.jpg 900w, https://perfectketo.com/wp-content/uploads/2022/04/How-to-Get-Rid-of-SIBO-Naturally-1024×1024.jpg 1024w, https://perfectketo.com/wp-content/uploads/2022/04/How-to-Get-Rid-of-SIBO-Naturally-150×150.jpg 150w, https://perfectketo.com/wp-content/uploads/2022/04/How-to-Get-Rid-of-SIBO-Naturally-768×768.jpg 768w, https://perfectketo.com/wp-content/uploads/2022/04/How-to-Get-Rid-of-SIBO-Naturally-24×24.jpg 24w, https://perfectketo.com/wp-content/uploads/2022/04/How-to-Get-Rid-of-SIBO-Naturally-48×48.jpg 48w, https://perfectketo.com/wp-content/uploads/2022/04/How-to-Get-Rid-of-SIBO-Naturally-96×96.jpg 96w, https://perfectketo.com/wp-content/uploads/2022/04/How-to-Get-Rid-of-SIBO-Naturally-300×300.jpg 300w” sizes=”(max-width: 1200px) 100vw, 1200px”>
<p>The good news is, SIBO can be treated with natural remedies, such as combining a low FODMAP and low carb diet, taking probiotics, and collagen supplementation. Your doctor may also prescribe antibiotics to reduce bacterial overload.</p>
<h3>1. Follow a Low FODMAP Keto Diet</h3>
<p>This means doing a very low carb diet, at the same time, avoiding common FODMAPS like:</p>
<ul>
<li><strong>Fructans and GOS (galacto-oligosaccharides):</strong> onion, garlic, legumes, asparagus, brussels sprouts, broccoli, and cabbage</li>
<li><strong>Lactose:</strong> dairy products such as milk, cheeses, and butter</li>
<li><strong>Fructose:</strong> apples, mangoes, pears, watermelons (note that apples, mangoes, and pears are not keto-friendly fruits to start with.)</li>
<li><strong>Polyols:</strong> sugar alcohols such as xylitol, maltitol, sorbitol, isomalt, and mannitol</li>
</ul>
<p>Follow this low-carb, low-FODMAP diet for a couple of weeks and pay attention to your symptoms. Once symptoms resolve, you may start reintroducing one food at a time from a FODMAP category. Just make sure you’re not consuming a high-carbohydrate fruit from the ones listed above to avoid getting kicked out of ketosis.</p>
<p>Reintroducing FODMAPs slowly will help you maintain a healthy and diverse gut microbiome. “Numerous microbes help build a good immune system to fight the bacteria and viruses attacking the body. This reduces the chance of allergies, infections, and asthma,” says Isaac Robertson, a nutritionist, personal fitness trainer, and co-founder at <a href=”https://totalshape.com/” target=”_blank” rel=”noopener”>Total Shape</a>.</p>
<h3>2. Probiotics for Diarrhea</h3>
<p>Although studies on probiotics for SIBO are limited, taking probiotics can resolve chronic diarrhea related to bacterial overgrowth and distention.</p>
<p>For instance, one study showed that subjects who took probiotics experienced great reductions in pain, bloating, belching, and diarrhea compared to the subjects who took only antibiotics[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4311309/” target=”_blank” rel=”noopener”>*</a>].</p>
<p><a href=”https://www.fixyourgut.com/smidge-recomended-probiotic-information-review/” target=”_blank” rel=”noopener”>Smidge (GutPro) is a good option</a> since it’s free of allergens such as milk, shellfish, and eggs. Furthermore, it doesn’t contain prebiotics that may feed gut bacteria and worsen SIBO symptoms.</p>
<h3>3. Ginger Tea for Constipation</h3>
<p>People suffering from constipation may find relief by taking ginger tea. Ginger tea can also alleviate IBS symptoms and support a healthy gut.</p>
<p>A 2018 review found that ginger extract improved gastrointestinal motility. Ginger speeds up gastric emptying and stimulates anal contractions in healthy individuals[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>As an added benefit, ginger may relieve nausea, one of the symptoms of SIBO[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/” target=”_blank” rel=”noopener”>*</a>].</p>
<h3>4. Consume More Healthy Fats</h3>
<p>A keto diet meal plan comprises mostly fats[<a href=”https://www.ncbi.nlm.nih.gov/books/NBK499830/” target=”_blank” rel=”noopener”>*</a>]. This increased fat intake drives up ketones and causes you to lose weight, and in SIBO cases, it promotes bowel movement in those experiencing constipation.</p>
<p>Fat stimulates motility, and its effect on you might even be greater if you just came from a low-fat, high-carbohydrate diet or a SAD (standard American diet).</p>
<p>Be sure to choose healthy fat sources such as MCT oil, eggs, olive oil, fatty cuts of meat, and avocados.</p>
<h3>5. Collagen Supplementation</h3>
<p>Collagen is a major component of your body tissues, and it plays a role in promoting gut health.</p>
<p>SIBO can lead to leaky gut or increased intestinal permeability. A person with a leaky gut may experience a wide range of health conditions including IBS and food sensitivities[<a href=”https://pubmed.ncbi.nlm.nih.gov/22179430/” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2898551/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>One 2017 study found that supplementing with collagen peptides improves intestinal tight junctions, thereby reducing leaky gut[<a href=”https://pubmed.ncbi.nlm.nih.gov/28174772/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>For better gut health and overall health, choose a collagen peptide supplement that’s low-carb, made with grass-fed collagen, and doesn’t contain added sugars. You can try Perfect Keto’s <a href=”https://shop.perfectketo.com/products/perfect-keto-grass-fed-keto-collagen-with-mct”>high-quality collagen peptides</a>.</p>
<h2>What Foods Should Be Avoided with SIBO?</h2>
<p>Allow your gut to heal by staying away from these foods that worsen SIBO symptoms:</p>
<ul>
<li>Sugar alcohols</li>
<li>Dietary fat (limit your intake if you have SIBO with diarrhea)</li>
<li>Laxatives (for SIBO with diarrhea)</li>
<li>Cruciferous vegetables like broccoli and brussels sprouts (if you find that these foods give you gas and make you bloat)</li>
<li>Processed foods in general</li>
</ul>
<p>Keeping a food diary can be very helpful for identifying specific foods that contribute to SIBO symptoms. Based on your observations, you can create a keto low-FODMAP meal plan that works just for you.</p>
<h2>What Happens If SIBO Is Left Untreated?</h2>
<p>Untreated SIBO can lead to complications, which can range from mild or severe. Examples are nutrient deficiencies, malnutrition, weight loss, heart disease, bone disorders, and other health problems resulting from having too little nutrients[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/” target=”_blank” rel=”noopener”>*</a>][<a href=”https://pubmed.ncbi.nlm.nih.gov/29110161/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>A 2021 study published in the Journal of the American Heart Association noted a high prevalence of SIBO in patients with heart failure. Furthermore, SIBO led to rehospitalizations. This makes proactive even more important for heart failure patients[<a href=”https://www.ahajournals.org/doi/10.1161/JAHA.119.015292″ target=”_blank” rel=”noopener”>*</a>].</p>
<p>If possible, work closely with a doctor who has successfully treated patients with SIBO, in addition to trying the natural remedies discussed earlier in this article.</p>
<h2>When to See a Doctor and Testing for SIBO</h2>
<p>SIBO signs and symptoms such as abdominal pain, bloating, flatulence, nausea, diarrhea, constipation, and unintentional weight loss need medical attention. Speak to your doctor if you experience one or more of these. Your doctor will perform a full evaluation and may order the following tests:</p>
<ul>
<li><strong>Breath testing:</strong> This popular, non-invasive testing method checks for gases like hydrogen and methane exhaled by your lungs. However, while breath testing is easy and safe, it’s still possible to get false positive or false negative results[<a href=”https://www.gutnliver.org/journal/view.html?doi=10.5009/gnl16126″ target=”_blank” rel=”noopener”>*</a>].</li>
<li><strong>GI map stool testing:</strong> For a deeper assessment of your gut health, your doctor may order GI mapping, which detects gut microbes that produce certain gases. It also helps your doctor to check for low or high levels of beneficial and pathogenic microorganisms.</li>
<li><strong>Jejunal aspiration:</strong> While invasive and costly, a jejunal aspiration is more accurate. It involves aspirating a small amount of jenunal fluid (fluid from your jejunum, the second part of your small intestine) to test for bacterial overgrowth[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7759221/” target=”_blank” rel=”noopener”>*</a>].</li>
</ul>
<h2><strong>Conclusion</strong></h2>
<p>SIBO affects a person’s quality of life, especially with worsening symptoms. However, it can be easily diagnosed and treated with the help of a medical professional. Natural strategies such as following a keto diet for SIBO, eliminating FODMAPs, and taking probiotics for diarrhea will help ease symptoms.</p>
<p>Consider adding back a small amount of food from a FODMAP category once SIBO resolves to maintain a healthy and balanced microbiome. It also helps to document your symptoms, including your reactions to certain foods. If you’re experiencing persistent symptoms, don’t hesitate to reach out to your doctor.</p>
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</div> Mon, 04 Apr 2022 15:00:51 +0000John Brisson en-US text/html https://perfectketo.com/keto-for-sibo/ Articles Disease Management and Prevention Keto
The Keto Diet and Constipation: Why It Happens and How Do I Stop It?
https://perfectketo.com/keto-constipation/ https://perfectketo.com/?p=607025 <p>Changing your diet can affect your bowel movements. If you’re starting a ketogenic diet, one of its possible side effects is constipation, along with weight loss and <a href=”https://perfectketo.com/keto-flu/”>the keto flu</a>[<a href=”https://www.frontiersin.org/articles/10.3389/fnut.2021.702802/full” target=”_blank” rel=”noopener”>*</a>].</p>
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<p>Here’s everything you should know about keto constipation — why it happens when you go low-carb, remedies, prevention tips, and when to seek professional help.</p>
<h2><b>Why Does the Keto Diet Cause Constipation?</b></h2>
<p>Constipation usually happens within the first few days of going keto and may last for weeks depending on how soon your body adjusts to this way of eating and your remedies for easing it. Here are some reasons why you might experience constipation.</p>
<h3>1. Too Little Dietary Fiber</h3>
<p>For someone following a high-carbohydrate diet, cutting back on carbs can reduce their fiber intake.</p>
<p>That’s because fiber is commonly found in carb sources such as whole grains, rice, pasta, potatoes, apples, and bananas[<a href=”https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Dietary fiber adds bulk to and softens your stool, making it easier to pass. A meta-analysis showed that fiber increases stool frequency, which makes it a common treatment for constipation[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>That said, you might want to check which high-carb plant foods you’ve been cutting from your diet recently.</p>
<p>Also, keep in mind that a low-carb diet doesn’t have to lack in fiber. It’s important to make sure that you’re finding other <a href=”https://perfectketo.com/high-fiber-low-carb/”>sources of fiber that won’t raise your blood sugar levels</a>.</p>
<h3>2. Dehydration</h3>
<p>You may find that you’re losing a lot of water initially on keto, which could lead to dehydration[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1198735/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>A low-carb diet depletes your glycogen stores and lowers your insulin levels[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Glycogen is the storage form of glucose, and each gram of glycogen is stored with at least 3 grams of water. Along with the rapid water weight loss that occurs when starting this new diet, you’ll experience frequent urination[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Proper hydration is essential to ensure that your body has enough water to maintain normal bowel function[<a href=”https://academic.oup.com/nutritionreviews/article/73/suppl_2/97/1930742″ target=”_blank” rel=”noopener”>*</a>].</p>
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<p>This is especially important in those more susceptible to water losses such as athletes and people with active lifestyles (as a result of sweating), and older adults[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682880/” target=”_blank” rel=”noopener”>*</a>][<a href=”https://pubmed.ncbi.nlm.nih.gov/24333321/” target=”_blank” rel=”noopener”>*</a>].</p>
<h3>3. Lack of Physical Activity</h3>
<p>Research shows that maintaining physical activity — whether exercise or non-exercise physical activity (such as yard work, standing, walking) — can promote bowel movements[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3938666/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>However, some people have low energy levels when starting keto due to the drastic reduction of carbs. Keto flu symptoms like headache, nausea, and irritability could also make you feel more tired than normal.</p>
<p>Especially when combined with factors such as a low fiber intake and dehydration, a lack of movement can be a reason for not pooping on keto.</p>
<p>If constipation persists for several weeks, you might want to consider looking into other causes. In that case, you should see a doctor for further evaluation and medical advice.</p>
<h2><b>How to Treat Keto Constipation</b></h2>
<p>While waiting for your digestive system to adjust to your new diet (which eventually happens), try using these keto constipation relief strategies at home.</p>
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<h3>1. Add Keto-Friendly High-Fiber Foods to Your Meal Plan</h3>
<p>Fiber is a type of carbohydrate that your body can’t break down during digestion. It’s beneficial not just for making you feel fuller on fewer calories, but also for gut health.</p>
<p>As a keto constipation remedy, dietary fiber adds bulk to your stool, softens it, and increases your bowel movements[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>In addition to easing constipation, prebiotics (a type of fiber) serve as food for your good gut bacteria. Promoting helpful bacteria can boost your immune system while also supporting weight loss[<a href=”https://pubmed.ncbi.nlm.nih.gov/22555633/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Examples of <a href=”https://perfectketo.com/best-vegetables-to-eat-on-a-keto-diet/”>low-carb vegetables</a> with prebiotics include asparagus, mushrooms, cabbage, snow peas, garlic, and onions. There are many keto recipes to try these options.</p>
<p>You can also saute your meat or leafy greens with garlic, onion, or both to get prebiotic fiber, aside from enhancing the flavor of your meals.</p>
<p><strong>Tip:</strong> Stick to non-starchy vegetables when embarking on the keto diet. Plant-based options generally help with constipation, but starchy veggies can raise your blood sugar levels, putting you out of ketosis.</p>
<h3>2. Consume Snacks Sweetened with Sugar Alcohols</h3>
<p><a href=”https://perfectketo.com/sugar-alcohol/”>Sugar alcohols</a>, also called polyols, are commonly used to sweeten keto foods and beverages. You’ll also find them in a lot of keto-friendly products like protein bars, chocolates, and cookies.</p>
<p>Examples of polyols are sorbitol, mannitol, erythritol, and xylitol[<a href=”https://www.ncbi.nlm.nih.gov/books/NBK279012/” target=”_blank” rel=”noopener”>*</a>]. While these are low in calories and are unlikely to cause blood glucose spikes (making them a great choice for weight loss and managing blood sugar) — they can cause diarrhea when consumed in large amounts[<a href=”https://health.clevelandclinic.org/what-to-know-about-sugar-alcohols/” target=”_blank” rel=”noopener”>*</a>][<a href=”https://pubmed.ncbi.nlm.nih.gov/19420888/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Because of their laxative effect, sugar alcohols can be used as a remedy for constipation. In that case, you may benefit from eating keto desserts sweetened with sugar alcohol.</p>
<p>However, if you have <a href=”https://perfectketo.com/fodmaps/”>FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) intolerance</a>, it’s best to avoid sugar alcohols, except for erythritol. This is to avoid worsening digestive symptoms like abdominal pain, bloating, and flatulence[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019579/” target=”_blank” rel=”noopener”>*</a>].</p>
<h3>3. Increase Your Water Intake</h3>
<p>Drinking more water can relieve keto flu symptoms such as headache, nausea, fatigue, and constipation caused by dehydration[<a href=”https://my.clevelandclinic.org/health/diseases/21517-dehydration-headache” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.health.harvard.edu/healthbeat/fight-fatigue-with-fluids” target=”_blank” rel=”noopener”>*</a>][<a href=”https://pubmed.ncbi.nlm.nih.gov/14681719/” target=”_blank” rel=”noopener”>*</a>].</p>
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<p>A clinical trial done on 117 patients showed that increasing fluid intake to 1.5-2.0 liters per day in addition to consuming a high-fiber diet, increases stool frequency in those with chronic functional constipation[<a href=”https://pubmed.ncbi.nlm.nih.gov/9684123/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>If you’re uncertain about whether you should drink more water, check your urine color. It should be colorless to lemonade (or light straw) in color if you’re optimally hydrated. However, if it’s a darker yellow, then it’s a good idea to drink up[<a href=”https://health.clevelandclinic.org/what-urine-color-means/” target=”_blank” rel=”noopener”>*</a>].</p>
<h3>4. Add More Fat to Your Diet</h3>
<p>As a high-fat diet, you should be eating more fat on keto. Dietary fat will serve as your energy source, and healthy fats like monounsaturated fats and omega-3 fatty acids reduce your risk of disease[<a href=”https://lipidworld.biomedcentral.com/articles/10.1186/1476-511X-13-154″ target=”_blank” rel=”noopener”>*</a>][<a href=”https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>However, you might not be eating enough fat, especially if you’re just starting the keto diet. Eating more fat can reduce constipation since fat triggers the release of bile to help with digestion, and bile is a natural laxative[<a href=”https://pubmed.ncbi.nlm.nih.gov/19866955/” target=”_blank” rel=”noopener”>*</a>].</p>
<p>Choose healthy fats like coconut oil, butter, animal fat (lard, tallow, suet), fatty cuts of meat, olive oil, and avocado oil.</p>
<p>You may have also heard of medium-chain <a href=”https://perfectketo.com/mct-oil/”>triglycerides (MCTs)</a> which are commonly used as a fat source or supplement to minimize keto flu symptoms, increase ketosis, and promote weight loss[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987302/” target=”_blank” rel=”noopener”>*</a>][<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874190/” target=”_blank” rel=”noopener”>*</a>]. Consider blending MCT oil, butter, and brewed coffee to make <a href=”https://perfectketo.com/keto-bulletproof-coffee-recipe/”>Bulletproof coffee</a>.</p>
<h3>5. Hold Off on Intermittent Fasting for Now</h3>
<p>Intermittent fasting (IF) involves cycling between eating and fasting. For instance, fasting for 16 hours and eating your meals within the remaining 8-hour window.</p>
<p>Fasting is done to achieve physical and mental benefits, including weight loss, improved memory, and heart health[<a href=”https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work” target=”_blank” rel=”noopener”>*</a>]. Take a look at <a href=”https://perfectketo.com/fasting-keto-beginners/”>this guide</a> to learn more about intermittent fasting for beginners.</p>
<p>While a popular practice in the keto diet community (as it enhances ketosis and results), a downside is that it could lead to constipation[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6128599/” target=”_blank” rel=”noopener”>*</a>]. Possible reasons include a lack of fiber intake during your eating window and not getting enough water throughout the day.</p>
<p>If you’re already doing IF and are constipated, you might want to put fasting on pause until your bowel movements resume.</p>
<h3>6. Incorporate Exercise Into Your Day</h3>
<p>Research suggests that reducing sedentary behavior can help relieve constipation[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3938666/” target=”_blank” rel=”noopener”>*</a>]. In other words, simply moving more allows food to pass through your digestive system smoothly.</p>
<p>There are <a href=”https://perfectketo.com/keto-exercise-plan/”>lots of exercises you can do</a> while on the keto diet, such as light cardio (biking, swimming, hiking), resistance training, and flexibility workouts (yoga or pilates).</p>
<p>One helpful tip would be to take a short walk after every meal. On top of improving digestion, walking after meals suppresses hyperglycemia to keep your blood sugar levels under control and promote weight loss[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119587/” target=”_blank” rel=”noopener”>*</a>].</p>
<h2><b>How to Prevent Keto Constipation</b></h2>
<p>Applying the strategies discussed previously, such as adding low-carb fiber sources, hydration, adding dietary fat, and exercising can prevent constipation from happening.</p>
<p>Another approach is to do the keto diet gradually. Some people drastically lower their carbohydrates to enter ketosis, but you can take the slow route. While this won’t result in immediate ketosis, it will give your digestive system more time to adapt to your new diet.</p>
<h2><b>When to Seek Professional Help for Constipation on Keto</b></h2>
<p>Constipation that persists can lead to abdominal pain, bloating, and complications like hemorrhoids, fecal impaction, and rectal prolapse, especially if it lasts for weeks[<a href=”https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253″ target=”_blank” rel=”noopener”>*</a>]. Make sure to see your doctor. A health professional may recommend a fiber supplement or a laxative that doesn’t contain carbohydrates.</p>
<p>Your doctor might also explore other causes of constipation not related to the keto diet, such as medications you’re currently taking (if any) or a health condition[<a href=”https://my.clevelandclinic.org/health/diseases/4059-constipation” target=”_blank” rel=”noopener”>*</a>].</p>
<h2><b>Keto Constipation FAQ</b></h2>
<p>Here are quick answers to the most common questions on the keto diet and constipation:</p>
<h3>Can the Keto Diet Cause Constipation?</h3>
<p>Yes, transitioning to the keto diet can lead to constipation, especially if most of your fiber sources are high in carbohydrates, such as grains and starchy vegetables. Keto is a very low-carb eating approach. Therefore, you should be looking for alternative fiber sources that won’t kick you out of ketosis.</p>
<p>Keto constipation may also result from dehydration (due to glycogen depletion and not staying hydrated) and a lack of physical activity.</p>
<h3>Is Constipation a Sign of Ketosis?</h3>
<p>Constipation is one of the things that could happen while you’re in ketosis, as a result of your dietary change. However, constipation should not be your basis for checking ketosis. The best approach is to <a href=”https://perfectketo.com/how-to-use-ketone-strips/”>test for increased ketone levels</a> in your urine, breath, or blood.</p>
<h3>What Helps Constipation on Keto?</h3>
<p>Simple home remedies like eating low-carb high-fiber foods, ensuring proper hydration, moving more, holding off intermittent fasting, increasing your fat intake, and consuming keto treats with sugar alcohols will relieve constipation. If you haven’t started keto yet, consider doing it gradually to allow your digestive system to adjust and avoid constipation.</p>
<p>Schedule an appointment with your healthcare provider if you’re still not able to poop and feeling unusual symptoms you’re not sure about.</p>
<h3>How Often Should You Poop on the Keto Diet?</h3>
<p>As a general rule, the normal bowel movement ranges from once per day to three times a week. This can vary from one person to another and is affected by factors such as your activity level, age, illness or a health condition, a change in <a href=”https://perfectketo.com/keto-macro-calculator/”>your macros</a>, and certain medications.</p>
<h3>Is Keto Dangerous for Digestive Health?</h3>
<p>There isn’t enough scientific evidence to show that the keto diet wreaks havoc on your gut. Furthermore, keeping a healthy gut while on keto entails eating a diverse range of foods that feed beneficial gut bacteria and avoiding offenders like sugar and FODMAPs (if you’re intolerant to FODMAPs)[<a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835969/” target=”_blank” rel=”noopener”>*</a>].</p>
<h2>Takeaways</h2>
<p>Constipation is a side effect of going keto for the first time, and this is your GI tract’s response to very few carbohydrates (which may have been your primary source of fiber). It can also happen if you don’t drink enough water and move less because hydration and movement get things moving in your digestive tract.</p>
<p>By transitioning slowly to the keto diet and trying simple remedies like consuming foods with fiber, moving more, replenishing water losses, and increasing fat — you can avoid constipation in the first place or relieve it.</p>
<p>Be sure to speak with your doctor or a health professional if constipation persists.</p>
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</div> Tue, 29 Mar 2022 15:00:00 +0000Tiffany Joy Yamut, RN en-US text/html https://perfectketo.com/keto-constipation/ Articles Keto Keto Science
Hitting your protein goal each day is the most important thing for weight loss and long term health. It is the most nutrient dense food (more on that HERE and in the video HERE), and ensures we maintain our muscle as we age. But we also know that eating too much fat means less fat burned off the body (more details in the articles HERE, HERE and HERE).
The ideal goal for weight loss and health is to eat the most nutrient dense foods (animal proteins) with lots of complete protein (animal proteins) while not consuming too much carbohydrates (animal proteins contain little to none) and not consuming too much fat. So the answer becomes clear. Eating leaner animal proteins is the best choice for weight loss and healing.
However, many clients of mine ask, “Maria, how do I increase protein without adding fat?” Here is a good chart of leaner proteins.
As I have discussed many times before, there are no essential carbohydrates. The body can make all the carbohydrates (glucose) it needs. But there are essential fatty acids (fats like omega-3 and omega-6) and essential amino acids (proteins). They are called “essential” because the body can’t make them.
Therefore, you can’t eat zero fat like you can eat zero carb. You do need some fat in the diet for hormone production and absorbing fat-soluble vitamins (A, D, E, K). Generally, you need about 30-50g of fat day to day. The amount of fat grams you consume can dip to 20-30g on protein sparing modified fast days, but those days should only be done 1-3 days a week as we outline in this video:
But with the above image of lean protein sources you will likely easily get 30-40g fat just with the protein, not added fats. So, staying above the minimum amount is pretty easy to do even just eating the fats coming with the proteins. Of course, this is all in the context of weight loss. If not trying to lose weight, you want to increase fat to achieve a maintenance level for your activity, etc. while still hitting your protein goal each day.
HOW TO BUILD MUSCLE
To build and maintain muscle you need about 3.2 grams of leucine. This is one of the essential amino acids. It is also one of the main factors that differentiates a food as being a complete protein or not. For example, collagen isn’t a complete protein and shouldn’t count towards your protein goal because it is low in key amino acids for triggering muscle building (mainly leucine). This also differentiates animal protein as complete sources of amino acids from plant proteins. Most plant proteins are far less complete meaning you need a lot more protein from plants to equal the amount of muscle building protein from animals.
A good example of this is the vegan propaganda after shared online stating that broccoli has more protein per 100 calories than beef.
First, the numbers aren’t correct on this image. There is about 0.31g protein in 11g of broccoli and 1.91g protein in 6.4g sirloin steak. But this doesn’t even account for the completeness of the protein source. Broccoli is almost half as complete of an amino acid as beef (1.0 for beef sirloin and 0.64 for broccoli). So let’s compare how much beef sirloin and how much broccoli you would have to consume to get to 3.2g leucine and trigger muscle building.
That’s right, you would need to eat 9 entire heads of broccoli to trigger muscle building once! Talk about a lot of gas! But if you ate the steak, you only need 7 ounces of sirloin steak. Oh, and the steak beats out the broccoli in 11 of the 15 essential vitamins and minerals.
ARE CHICKPEAS HIGH IN PROTEIN?
Why is everyone going wild for Chickpeas? Claiming they are high in protein! Not in my opinion! Do not be fooled into thinking chickpeas can replace animal protein for a good source of amino acids.
Chickpeas are high in Phytic Acid which blocks the absorption of essential minerals. Phytic acid also inhibits the digestive enzymes called amylase, trypsin and pepsin. Amylase breaks down starch, while trypsin & pepsin break down proteins into usable material.
And if you are thinking, but cows are bad for the environment. Ruminant animals are not harmful to the environment in the ways and amounts they are telling you. In fact, they are essential to a proper ecosystem and maintaining of our topsoil! Watch this video for a better understanding of this issue.
Industry and transportation dwarf agriculture in emissions. More on that HERE. If we decided to tell the truth about health and people could get off prescription drugs, which would really help the ecosystem as drug companies are one of the biggest polluting industries! Check out THIS article for more on the emission of the pharmaceutical industry. As we have shown with this small sample of client success stories HERE from our 20 plus years of helping clients, the vast majority of the issues that pharmaceuticals try to address can be reverse by addressing the root cause (and no longer need the drugs) with diet and lifestyle changes.
Share this information with friends who need to know the facts!
WHAT TO EAT TO GET MORE PROTEIN
To me, the idea of eating a chicken breast or egg whites sounds terrible and bland. I am a foodie. I love tasty food and I want all of you to be able to enjoy delicious food while losing weight!
This is why I am so passionate, not just about educating others on how to have success, but on what to eat! I spend copious amount of time, money and messing up the kitchen creating delicious recipes for all of you to enjoy!
Even if you want something other than meat for protein, I have the BEST recipes for you! Yep, my protein sparing Boston Cream Donuts are packed with protein and very little fat!
If sweets aren’t your thing, but you miss Doritos, I have a recipe for Doritos that is ALL protein and zero fat! Serve them with my protein sparing sour cream which is also all protein and you have a great meal to hit your protein macro without adding fat!
My recipes for protein sparing Doritos and hundreds of other tasty ways to increase protein without fat are on my website Keto-Adapted.com! For as little as $9 a month, you can get my personal support and all of my exclusive recipes so you can have success!
“Week 1 Summary- down 6 pounds and 10 inches!
Things I learned this week:
1. I am stronger than I thought I was, I have skirted around the idea of PSMF for too long thinking that it was too extreme.
2. The protein sparing course (on Keto-Adapted.com) is worth the $$ (thank you Maria Wojcik Emmerich and Craig Emmerich for the resources and efforts you put into teaching others)!
3. I love intermittent fasting and taking one or two meals out of the equation makes meal planning and prep so much easier!
4. I MUST track my food, last month just doing a lazy “this is keto so I can eat it” plan had me eating way too much!
5. I do not have to eat something just because someone else is, there has been no snacking, no nuts for almost two months!!” Jaclyn
I know this may sound weird, but I LOVE toasting my protein sparing bread and putting scrambled eggs on it with my protein sparing one calorie jelly.
There is a very popular zero calorie jelly called Walden Farms which is a quite popular keto jelly. That brand doesn’t have the best healthiest ingredients which is why I wanted to write a sugar free jelly that would also fit into your protein sparing lifestyle. My 1 Calorie Jelly is like Walden Farms sugar free jelly but healthier!
TIPS FOR MAKING 1 CALORIE JELLY
If your protein sparing 1 calorie jelly ends up to be too thick, reheat the mixture until the jelly is liquid and add a few tablespoons of water before chilling it. If the sugar free jelly is too thin, reheat the mixture until the jelly is liquid and add 1/2 teaspoon more of gelatin before chilling it.
Everly is a drink mix that makes a tasty drink but I also love to make healthy recipes like my jelly with it!
Everly has 2 different types of drink mixes. One is called Belly Health and has l-glutamine as well and it loaded with probiotics (2 billion!)
I also LOVE Everly’s Hydration line that is FILLED with electrolytes!
Adding in Everly Hydration is extremely helpful when you begin the ketogenic diet because it will help you combat low energy, low moods, constipation and headaches.
FLAVORS OF ONE CALORIE JELLY
Everly has delicious flavors that work great for making one calorie jelly!
They have grape, pomegranate berry, peach mango and fruit punch. Feel free to make whatever flavor of sugar free jelly you prefer! They are all delicious! My favorite is Peach Mango! But all the jelly flavors are awesome so get all the flavors to try!
Place ¾ cup water in a small pot or heat-safe cup. Sift in the gelatin. Bring the mixture to a simmer (or place the cup in the microwave for 1 minute).
Add the EVERLY and salt. Taste and adjust sweetness to your liking.
Place in the fridge for at least 8 hours to set. The jelly will thicken as it cools. If the mixture gets too thick, heat in a saucepan or microwave until the jelly turns to liquid. Add a few more tablespoons water. Stir well and cool to thicken.
This peanut butter cheesecake is an easy, no bake recipe made with simple ingredients! Smooth, rich, and creamy, learn how to make it keto friendly too!
Cheesecake should be its own food group.
There, I said it.
I know I shouldn’t play favorites, but they have to be my favorite dessert. You can enjoy it on its own or jazz it up with a plethora of flavors. As someone who loves peanut butter (hello, cookies and brownies!) I’m surprised it took me so long to create a peanut butter cheesecake!
Why you’ll love this recipe
There is no baking required, so the hard part is waiting for it to set.
Everything is made in one bowl, so clean up is virtually non-existent.
There are plenty of options to make it keto friendly and lower carb (a perfect keto dessertrecipe!).
You can make it with or without a crust.
This dessert comes together easily and uses just a handful of ingredients. The peanut butter cheesecake filling is on another level and reminds me of a peanut butter mousse!
How to make a peanut butter cheesecake
Making this no bake peanut butter cheesecake is easy to make and uses simple ingredients. The only thing to remember is to allow sufficient time for the cheesecake to set before adding the frosting. Here is the basic idea of how to make this cheesecake (or see the recipe specifics below):
The Ingredients.
Crust of choice. Easily make a homemade crust in chocolate or plain flavored.
Cream cheese. Be sure that is at room temperature and full fat. Dairy free cream cheese can also be used.
Powdered sugar OR substitute. Sweetens the peanut butter cream cheese filling, and also keeps the filling smooth, not gritty.
Vanilla Extract. Gives a light vanilla touch!
Peanut Butter. You must use smooth peanut butter. Use a sugar free peanut butter, and one with no added salt. The cream cheese already adds a slight tang.
Next, add your softened cream cheese and powdered sugar in a bowl and beat until combined. Add your vanilla extract and peanut butter, and beat into the mixture. Add your heavy cream and continue beating until completely combined and smooth.
Now, transfer your cheesecake filling over the pie crust and refrigerate overnight, or at least 6 hours.
Finally, once the cheesecake has set, spread the frosting over the top and let it sit for 30 minutes before serving.
Dietary and flavor variations
The beauty of this cheesecake is how easy it is to adapt for various diets and serving styles out there.
Make it keto friendly. Most of the ingredients (including the crust) is keto friendly. Just be sure to use a keto powdered sugar instead of the traditional kind.
Cut the dairy. Use dairy free versions of the cream cheese and heavy cream.
Make it crustless. Omit the crust all together and let the cheesecake set in for a further two hours.
Tips to make the best recipe
Use a spring-form pan if you can- This makes the removal of the cheesecake so easy!
Your peanut butter should be smooth and drippy in texture. If you use one that is a little firm, you can microwave it for 20-30 seconds, to get it moving. Unless you want a slightly salty flavor, be sure the peanut butter has no added salt.
Either an 8-inch pan or 9-inch pan will work. If you’d prefer a thicker cheesecake, use an 8-inch pan.
Storage instructions
Looking for the best way to store a peanut butter cheesecake? Here are the tried and tested tips for storage:
To store: Leftovers can be stored in the refrigerator, in a sealable container, or in the pie dish, covered in plastic. It will keep fresh for up to 1 week.
To freeze: Freeze leftover slices in a freezer friendly container, and keep in the freezer for up to 6 months. Thaw at room temperature, or in the refrigerator overnight.
More cheesecake recipes to try
Frequently Asked Questions
Can I substitute the peanut butter?
Swap out the peanut butter for almond butter, cashew butter, or pecan butter. You can make this nut-free by using tahini.
Can I freeze the cheesecake to firm up?
Do not freeze the cheesecake during the firming process because it can actually create a freezer burn on top and yield an unset cheesecake at the base.
* Refer to the content in the post for a homemade chocolate cookie pie crust used in the recipe. ** Smooth almond butter, sunflower seed butter, and tahini can also be used. TO STORE: Leftovers can be stored in the refrigerator, in a sealable container, or in the pie dish, covered in plastic. It will keep fresh for up to 1 week. TO FREEZE: Freeze leftover slices in a freezer friendly container, and keep in the freezer for up to 6 months. Thaw at room temperature, or in the refrigerator overnight.
