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Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.
For more info check out this post http://cavemanketo.com/low-carb-strawberry-cheesecake/
This is by far the best cheesecake I’ve ever had. It’s so good, people won’t even know its low carb! Treat yourself to this keto dessert and you won’t be disappointed!!
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After my recent Keto 101 video a lot of you have asked for more low carb recipes– I’ve got tons to come, but here’s my very first LOW CARB MEAL PREP! I hope you enjoy!
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? Beef & Broccoli Bowl:
1.5 Tbsp grass-fed butter, coconut oil or ghee
2 tsp garlic paste
1 tsp ginger paste
1 lb organic ground beef
4 cups broccoli florets
4 cups cauliflower rice
2 Tbsp coconut aminos or soy sauce
1 Tbsp sesame oil
1/4 tsp salt & pepper
1/4 tsp red pepper flakes (to taste)
½ avocado, sliced
2 green onions, finely chopped
anything else you prefer!
Add butter, ghee, or coconut oil to a pan over medium-high heat and allow to melt.
Add garlic and ginger paste. Cook until fragrant.
Add beef and cook until no longer pink.
Add broccoli florets and cauliflower rice. Season with salt & pepper. Mix to combine.
Cook until broccoli is bright and vibrant and cooked through to your liking.
Lower the heat and add your sauce ingredients. Toss to coat and season to taste.
Store in the fridge, or freeze if desired!
Enjoy warm, topped with avocado slices, sesame seeds, and green onions—or your favorite toppings!
If meal prepping for the week, double this recipe!
Yields 4 meals (~6 oz per meal).
Nutrition provided for beef & broccoli bowl with cauliflower rice, excluding optional toppings.
383 cals | 26F | 11C | 24P
4 fiber | 7 sugars | 7 net carbs
? DIY Zesty Cilantro Lime Salad Dressing:
½ jalapeno, seeded if desired
1 clove garlic
1 lime, juiced
pinch of salt
½ c cilantro
1/3 c olive oil
Add all ingredients to the jug of your blender. Blend until smooth.
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High Carb Foods to Avoid on a Low Carb Diet: Thomas DeLauer…
Sugar alcohols are a hybrid between a sugar molecule and an alcohol molecule – but are neither one nor the other. A sugar alcohol is also known as a polyol and can be classified as a carb – most are derived from corn starch from genetically modified corn. Commonly included in most sugar free and “low-carb” products, but they do have a caloric/carb value. Each gram of a sugar alcohol turns into anywhere from less than 1 to as much as 3 calories.
Use of Sugar Alcohols:
Sugar alcohols are slowly and incompletely absorbed in the body. Once they are absorbed they use very little to no insulin to convert to energy as sugar alcohols are incompletely absorbed in the digestive system. A process called “passive diffusion” takes place – sugar alcohols that were consumed draw water into the bowels – results in only partial breakdown. The un-metabolized part of the sugar alcohol starts to rot, which creates a favorable environment for undesirable bacteria and pathogens to thrive and grow.
How to Calculate:
Subtract half of the grams of sugar alcohol listed on the food label from the total grams of carbs. Ex: Carbs: 20, Sugar Alcohol: 10, Total Carbs: 15
Dietary fibers are considered complex carbs, but because fiber doesn’t raise blood glucose, low-carb dieters don’t “count” fiber since our body’s digestive enzymes can’t break it down. Fiber can provide calories, not as glucose, but as products of fermentation in the colon, similar to a sugar alcohol. Some fibers, called soluble fibers, either absorb water and become gels or dissolve in water and reach the intestine where they are digested by bacteria. As they are digested by bacteria, soluble fibers produce short-chain fatty acids (SCFAs) that provide your body energy. The FDA estimates that fibers fermented by bacteria provide about 2 calories per gram of fiber. Insoluble fibers travel to the intestine with very little change. Instead of being digested, insoluble fibers increase bulk, soften stool, and shorten transit time through the gastrointestinal tract.
Starchy Vegetables: (corn, peas, squash, lima beans)
Starchy foods are often referred to as 'carbs' because they have such a high carb count – there are many types of vegetables, referred to as starchy vegetables, that are actually fairly high in carbs.
1-cup of cooked sweet corn contains about 31 grams of total carbs, including 3.6 grams of fiber, 6.8 grams of sugar. A cup of cooked peas provides 25 grams of total carbohydrates, 8.8 grams of fiber and 9.5 grams of sugar. 1 Medium-sized potato contains 37 grams of carbs, 4 of which are fiber. All digestible starch gets turned into sugar as it passes through the digestive tract – results in elevations in blood sugar and dangerously higher insulin levels. This means that even seemingly healthy food choices can lead to increases in blood sugar and insulin, which can lead to insulin resistance, prediabetes, or diabetes.
1) Starchy foods (carbs) – British Nutrition Foundation. (n.d.). Retrieved from
2) List of Starchy Foods to Avoid | Healthy Eating | SF Gate. (n.d.). Retrieved from https://healthyeating.sfgate.com/list-starchy-foods-avoid-12200.html
3) Stop Starch-Induced Glucose Surges – page 1 | Life Extension. (n.d.). Retrieved from https://www.lifeextension.com/magazine/2013/7/stop-starch-induced-glucose-surges
4) 14 Foods to Avoid (or Limit) on a Low-Carb Diet. (n.d.). Retrieved from https://www.healthline.com/nutrition/14-foods-to-avoid-on-low-carb#section4
5) What You Need to Know About Sugar Alcohols | Breaking Muscle. (n.d.). Retrieved from
6) Do Fibers Count as Calories and Carbohydrates? – Fiber FactsFiber Facts. (n.d.). Retrieved from https://www.fiberfacts.org/fibers-count-calories-carbohydrates/
7) Fiber | The Nutrition Source | Harvard T.H. Chan School of Public Health. (n.d.). Retrieved from
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As you guys may know by now I am carb cycling to balance my hormones and lean down for summer!
Check out my low carb day!!
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Video show most common 7 low carb diet mistakes people make.
See More Low Carb Foods Below:
Low Carb Cheese, Nuts and Seeds: https://general-health-tips.com/low-carb-cheese-nuts-and-seeds
Best Low Carb Fruits and Veggies: https://general-health-tips.com/best-low-carb-fruits-and-veggies
Low Carb Fish, Meat, Poultry and Sea Food: https://general-health-tips.com/low-carb-fish-meat-poultry-and-sea-food
2 Ingredient Low Carb Tortillas | Keto
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2 Ingredient Low Carb Tortillas | Keto
2 Ingredient Low Carb Tortillas | Keto
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What's up What's up! This past week I completely changed my diet from eating high protein, high carb and low fat to eating almost no carbs, way less protein and high fat. This week has been challenging as well as eye opening to say the least. I'm not sure if I'll keep up the keto diet, but I'd love to hear what you think I should do in the comments section below!
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Ketogenic Diet vs. Low Carb Diet: Thomas DeLauer-
Ketosis to Help Your Business? https://thomasdelauer.com/life-fitness-coaching/
-Ketosis is when your body turns to fat rather than carbohydrates for energy. Ketosis can occur during fasting, when you reduce the amount of carbs or calories in your diet, during pregnancy or after exercising for a long period of time. Many diets use ketosis as the means of burning fat while maintaining muscle – examples include the Atkins diet and other low-carb diets. This strategy can also lead to decreased hunger. How long does it take to kick your body into fat burning, ketosis mode? Roughly 3-4 days of consuming less than 50 carbs per day, the equivalent of 2 bananas. Benefits include weight loss, seizure prevention, cardiovascular health and type-2 diabetes help, to name a few.
How does it Work? When glucose is in short supply, your liver will break down fats into ketones, which are then used throughout your body for energy. Muscles and other tissues in your body use ketones rather than glucose for energy metabolism. In a healthy person, the production of ketones for energy is the body’s natural response to starvation, so this happens when dieting, overnight and during fasting.
Glucose or Ketones: Which is More Effective? Many brain diseases, such as epilepsy, are already being treated by the ketogenic diet. The mechanisms to why it helps the brain are still being studied, but there are some possible reasons that ketones seem to be a good energy source for the brain. One major Ketone, beta-hydroxybutyrate, or BHB, provides more energy per unit of oxygen than glucose, and thus may be even more efficient than glucose at providing energy to the brain. (3)
-The ketogenic diet has also been found to increase the number of mitochondria in brain cells. In a 2004 study on rats, one group was fed a ketogenic diet while the other was fed a normal diet. A positive impact was found on the gene expression for mitochondrial enzymes in the hippocampus, the memory and learning center of the brain. (4)
Ketosis and Body Water Composition: High fat and low carb diets are known to lead to fast weight loss. The fast weight loss is due to water weight being shed (5)
-When you decrease carbs, you decrease water storage in the body.
Who Can Benefit From Ketosis? If you are looking to shed some body fat, ketosis may be a good tool. This can go along with an exercise regimen as you maintain muscle while losing fat. Ketosis can also benefit those who need to boost brain power as energy may be utilized more effectively in the brain.
*Be careful because those with diabetes can get too high of a level of ketones in their blood, which is very dangerous. This occurs due to the low levels of insulin in the blood, which will signal the body to produce excess ketones that will build up in the blood, making the blood pH too low.
1. What is Ketosis?
2. Diabetes Education Online https://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/ketones/
3. The fat-fueled brain: unnatural or advantageous? https://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/
4. A cDNA microarray analysis of gene expression profiles in rat hippocampus following a ketogenic diet
5. Composition of Weight Loss During Short Term Weight Reduction
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The Ketogenic, aka "Keto" Diet is a widely popular diet that stuck through longer than many of the fad diets that comes and goes. So what's so special about this diet?
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Life of Riley by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/…)
Below is among the things that I have as a LCHF dish very typically. I consume it for breakfast or a quick treat that I can take on the go. It has a major component that might terrify you but trust me. It is healthy, delicious and you will not even be able to taste that. I have a nice chocolatey variant to feed my chocolate beast also. Hope you enjoy.
Are you searching for a versatile side meal? From breakfast to breakfast or supper, this cheesy, bacon hash brownish recipe is a side meal for any type of meal! Discover the recipe at:
Low carbohydrate dishes at This chickpea breakfast burrito will certainly fill you up without the carbs! This garbanzo bean tortilla recipe is excellent for your reduced carb diet plan If your on a reduced carbohydrate diet you have reached attempt this set! There are several reduced carb foods available yet I think this will become one of your faves.
These Keto Clambered Eggs filled with veggies are something I eat very frequently when I am doing reduced carb high fat or keto weight loss. This is among the simplest keto dishes you can make if you are doing keto for weight reduction or far better wellness. You could make this to eat right away or can also make it as component of your keto meal preparation and portion and also shop it for later on. Hope you people delight in the video, keep in mind to subscribe, like and share. See you real quickly. God Bless.
Paleo Breakfast tacos! Yes, it's possible as well as we made our own homemade Paleo Covers for taco coverings. I'm Paleo Nate as well as I wanted to share one more mouth watering Paleo morning meal. The reduced carbohydrate, high fiber Coconut Paleo Bread ™ is once more utilized as the complement to this meal. This certain morning meal recipe is made without making use of white flour tortillas however makes use of coconut flour and egg whites to make them instead. And allow me inform ya, they are scrumptious! These gluten complimentary tortillas are a little labor extensive but well worth it. They permit the Paleo person to still make dishes such as enchiladas, tacos and also burritos however without the dangers of gluten or high starch. I likewise executed ground, lawn fed beef into this fine recipe also. Currently, let's just get started since we have a lot to cover in a brief period of time.
Ingredients for Tortillas:
– 1/4 mug coconut flour
– 8 organic egg whites
– 1/4 tsp baking powder
– 1/2 cup of filtered water
– 1 tsp coconut oil (per tortilla).
Ingredients for Taco Filler:.
– 1/4 pound. ground, yard fed beef.
– 1 tsp organic ground cumin.
– 1 tsp natural onion powder.
– 1 tsp natural garlic powder.
– 1 tsp natural paprika.
– Sea salt and also organic ground black pepper to taste.
– 1/8 cup natural red onion, diced.
– 1/4 of natural red bell pepper, diced.
– Organic cilantro, for garnish.
Ingredients for Side:.
– 1 slice of Coconut Paleo Bread ™, toasted.
Directions for Tortillas:.
1. Blend all active ingredients provided with each other in a dish till smooth.
2. Warmth 1 tsp of coconut oil in a little frying pan over medium heat. Be sure to melt the oil as well as spread around frying pan.
3. Pour regarding 3 tablespoon of the tortilla batter right into the skillet while tipping the pan to spread the batter uniformly (to thin out tortillas).
4. Do not turn up until you understand that the tortilla is cooked to gold brown.
5. As soon as cooked to gold brownish, turn over and also cook opposite side of tortilla.
6. Get rid of from skillet when finished and plate.
7. Repeat procedure for however lots of tortillas you wish to eat.
8. The batter should make approx. 8-10 tortillas.
Instructions for Taco Filler & Side:.
1. Slice red onion and red bell pepper.
2. Brown ground, turf fed beef in tiny frying pan in coconut oil over medium warm.
3. Add all spices as soon as beef is cooked and stir.
4. Add red onion and also red bell pepper to blend.
5. Layer small section on tortilla and also layer.
6. Garnish with cilantro.
7. Salute 1 piece of Coconut Paleo Bread ™ as well as plate, serve!
* You could include homemade Paleo guacamole and salsa if you desire.
– 10 minutes+.
– 5 minutes+.
– 1 person (will certainly have leftovers of beef mixture/tortillas).
Once again, you have one more healthy and balanced meal to contribute to your increasing Paleo Recipe book. Try it and also allow me understand just what you assume in the comments. Many thanks so much for reading about my trip to the full Paleo lifestyle. I will certainly aim to post my experiences daily at. I wish you appreciated the video clip too. Remain tuned, and also keep in mind to obtain healthy and stay there! Bye in the meantime.
By: Paleo Nate.
Paleo Bread Details:.