Low-Calorie Breakfast Recipe Dos and Don’ts

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Step 1: Make breakfast simple.
Never skip breakfast. Keep breakfast simple, quick, and healthy, by sticking with high-fiber options. Don’t load up on fast foods, snacks, or sugar..
Tip.
Keep trail mix or dried fruit handy if you’re pressed for time and have to eat on the run..
Step 2: Concentrate on protein.
Realize that protein keeps you feeling full longer than carbs do. Protein also absorbs water and creates a further sense of fullness, which help you avoid overeating..
Step 3: Eat good fats.
Eat fatty fish, nuts, and other healthy fats. Flaxseed oil activates leptin, an appetite-suppressing hormone..
Step 4: Get rest.
Get good rest. When you don’t, your body produces more ghrelin, a hormone that stirs hunger, rather than generating the leptin needed to feel full..
Step 5: Reduce sizes.
Remove chips and treats from big bags, dividing them into smaller storage bags, to control the impulse to finish everything at once. Researchers have found that people who ate from large bowls consumed 56 percent more food than those with smaller bowls..
Step 6: Eat veggies.
Eat vegetables that are low in calories, and packed with fiber, to fill up. Steer clear of peas, corn, acorn and butternut squash, or potatoes, which are too starchy..
Tip.
Make it a rule to avoid buffets they make portion control and limiting yourself more difficult..
Step 7: Eat in the light.
Eat in lighted rooms, where you’re more self-conscious of others watching. You’ll also be able to see your food, which makes you more aware of how much you’re eating..
Step 8: Drink water.
Remind yourself that if you feel thirsty, you’re already dehydrated. Drink water on a regular basis, whether thirsty or not, to avoid feeling empty..
Step 9: Don’t skip meals; don’t compromise health.
Don’t snack after dinner. When you eat late at night, the body stores fat, and that digestion process interferes with sleep. Good luck with your diet..
Did You Know?
There are about 3,500 calories or stored energy -per pound of fat.

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Fitness trainer Drew Manning reveals how a ketogenic lifestyle helped him lose weight within half a year, Then, he explains much fat, protein, and carbohydrates are needed to stay in ketosis, a state where the body burns fat for fuel..
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Dr. José Carlos Souto is a Brazilian physician and urologist with clinics in Porto Alegre and São Paulo. He has been using low carb to treat patients since 2011, basically introducing low carb to Brazil and is also the president of the Brazilian low-carb association..
Dr. Souto uses low-carb diets to help patients with diabetes, metabolic syndrome and obesity, as well as those that are just seeking better health and vitality. His blog (http://www.lowcarb-paleo.com.br/) has attracted over 20 million hits in recent years..
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Today’s video is a realistic what I eat video. What I mean by realistic is that I do go a little extra and put in more effort for my other meals videos because I try to make them more presentable, but today’s video is a more relaxed version as this is literally what I would make on a daily basis. Enjoy the video and regarding the Australian bushfires, it’s still going on and reality is that the scale of this is a lot bigger than what most people think. Over a billion animals have died, thousands have loss their homes and the a lot of these groups that are helping out rely on charities for support, and they do need as much help as possible..
If you can spare a moment to donate, it’ll definitely help someone out there in need. I’ve put links to different charity groups here https://linktr.ee/chloe_t.
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The Info and knowledge of the Ketogenic Diet, Biology and Biochemistry usually come from personal curiosity and research. I do however hold the following certifications so far:
THE OPEN UNIVERSITY The Science of Nutrition (2015).
UNIVERSITY OF ABERDEEN Nutrition and Wellbeing (2016).
NUTRITION NETWORK (TIM NOAKES FOUNDATION) Professional Training in LCHF/Ketogenic Nutrition & Treatment (2018).
STANFORD UNIVERSITY Introduction to Food and Health (2019).
UNIVERSITY OF COPENHAGEN Diabetes – the Essential Facts (2019).
NUTRITION NETWORK LCHF in Clinical Practice (2019).
I love to research but I am not a medical professional and the information given here does not constitute medical advice..
If you embark on a lifestyle change please do consult your doctor first.

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When people switch to a ketogenic diet, fruit can be an area of confusion. Fruit has been marketed as healthy for many years and generally has a positive stigma behind it..
Since fruits are packed with natural sugars (fructose and glucose), we have to carefully watch the amount of low carb fruit we eat each day. The best strategy to minimize fruit sugar intake is to stick with berries (notably raspberries and blackberries), avocados, olives, and tomatoes as our fruits of choice on the ketogenic diet. It is also a good idea to avoid any medium and large-sized fruits as they tend to have too many sugars for ketosis..
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