Which Type Of The Keto Diet Is Right For You
If youre already trying a keto diet or are interested in starting one, you may be wondering which version is for you. That depends on a few factors, including your goals, activity level, and health history.
Here, dive into six of the most popular types of the ketogenic diet. Kizer says to keep in mind that while there are many studies involving ketosis, these variations of the diet have not yet been researched.
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Who Needs Cottage Cheese For A Ketogenic Diet
Best cottage cheese is rich in protein, calcium and healthy fatty acid kick along vitamins and mineral in a minimal carbohydrates content, exactly why it became a staple food for people practicing a ketogenic diet. The abundance of essential nutrients found in best cottage cheese for ketogenic diet also makes it a good addition to a healthy and well-balanced diet.Best cottage cheese is also a favorite among people who are into weight loss diet because of its low-calorie content. On the other hand, its significant protein content made its way to most bodybuilders, weightlifters, and athletes diet for muscle gain. Additionally, best cottage cheese also is the recommended cheese to eat by pregnant women since most kinds of cheese are off-limits during pregnancy.Dairy products such as best cottage cheese have unsaturated fatty acid and trans-palmitoleic acid in which according to studies are the healthy fats that balance insulin levels in the body and thus benefit individuals diagnosed with diabetes. Proceed with caution, however, in consuming best cottage cheese if you have high blood sugar issues as high fat consumption is what also spikes insulin up. Check out more info on what kind of cheese can a diabetic eat here
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Be Mindful If You Are Lactose Or Dairy Intolerant
Although cottage cheese contains a seemingly perfect macronutrient ratio for the ketogenic diet, milky foods for people who are lactose intolerant will cause digestive issues and it will be difficult for your body to digest the nutrients from cottage cheese properly.
In fact, the inability to digest milk products is more common than you think.
Studies show that approximately 65% of the human population has a reduced ability to digest lactose after infancy.
But that doesnt mean you cant enjoy cottage cheese!
There are several lactose-free cottage cheese products available in select stores. Not all grocery stores have them so if youre a cottage cheese lover, you may have to visit a health food store to find lactose-free options.
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High In Viscous Fiber
Glucomannan is a highly viscous fiber, which is a type of soluble fiber that can absorb water to form a gel.
In fact, glucomannan can absorb up to 50 times its weight in water, as reflected in shirataki noodles extremely high water content .
These noodles move through your digestive system very slowly, which helps you feel full and delays nutrient absorption into your bloodstream .
In addition, viscous fiber functions as a prebiotic. It nourishes the bacteria living in your colon, also known as the gut flora or microbiota.
In your colon, bacteria ferment fiber into short-chain fatty acids, which can fight inflammation, boost immune function and provide other health benefits .
A recent human study estimated that fermenting glucomannan to short-chain fatty acids produces one calorie per gram of fiber .
Since a typical 4-ounce serving of shirataki noodles contains about 13 grams of glucomannan, its essentially a calorie-free, carb-free food.
Glucomannan is a viscous fiber that can hold onto water and slow down digestion. In your colon, its fermented into short-chain fatty acids that may provide several health benefits.
Shirataki noodles can be a powerful weight loss tool.
Their viscous fiber delays stomach emptying, so you stay full longer and end up eating less .
In addition, fermenting fiber into short-chain fatty acids can stimulate the release of a gut hormone that increases feelings of fullness .
Keto Diet And Carb Requirements
A keto diet forces your body to burn ketones a byproduct of fat instead of glucose for fuel.
To maximize the effects of the diet, you must continue to produce ketones, a characteristic of the metabolic state of ketosis. As such, you have to eat mostly fat, a moderate amount of protein, and very few carb-containing foods.
Eating too many carbs can quickly kick you out of ketosis. In addition, high amounts of protein may bring you out of ketosis, as your body can convert protein into glucose .
The standard keto diet typically comprises about 80% of calories from fat, 15% from protein, and 5% from carbs .
Thus, if your goal is 2,000 calories per day, you should aim for about 178 grams of fat, 75 grams of protein, and only 25 grams of carbs each day to get into ketosis.
However, if you have been in ketosis for a while, you may be able to increase your carbs a bit and still produce ketones. The key is finding your carb limit.
In a study in 50 women following a low carb keto diet for weight loss, most participants were able to increase their carb intake from 20 grams to 4060 grams per day after 2 weeks and still produce ketones .
Regardless, a keto diet is still very low in carbs, so its important to plan your meals and snacks around foods that are high in fat but contain no or very low carbs. Foods that are likely too high in carbs include:
No or very low carb dairy foods that are often recommended for a keto diet include full fat, unprocessed cheeses and heavy cream.
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Targeted Keto Is For Athletes Looking To Improve Their Performance
How It Works Youll follow the keto diet as usual until 30 to 45 minutes before exercise then its time to eat about 25 g of carbs, says Daniela Torchia, PhD, a registered dietitian based in Loma Linda, California. The idea is that youll have just enough carbs to fuel your workout and still be able to return to ketosis easily after you cool down. Choose carbs that are easy to digest and be sure not to add calories to your daily total simply redistribute them, Dr. Torchia says.
A study published in 2019 in the Journal of Sports Medicine found that 28 days of a keto diet helped to increase some athletic endurance. But researchers added that the diet’s benefits were mainly seen in short-duration, vigorous-intensity exercise, and that results were inconsistent, so it may not be the go-to approach for all athletes.
Who It’s Best For This approach is intended for people who frequently engage in intense, muscle-building workouts, according to Torchia. Were talking high-intensity exercise, like running, swimming, or playing tennis for hours on end, Torchia says. Hitting the gym at a moderate pace a couple of times a week likely wont cut it.
A Cyclical Keto Diet Could Help You Stick With The Diet
How It Works On cyclical keto, also called keto cycling, youll cycle in and out of keto usually staying on the diet for five days, followed by one or two days with more carbs. The point of keto cycling is to make it easier for someone to follow, Kizer says. Every five to six days they can have the carbohydrates theyve been entirely restricting. Theres no set protocol of what your carb days should look like, but Kizer warns not to go overboard because that will make it more difficult for the body to return to ketosis.
Who It’s Best For This is intended for those who have a tough time sticking to keto. It can be helpful if someone wants to take a break and have carbs, says Dr. Koche. That may not be easy for everyone.
Kizer worries this approach may promote carb bingeing. You may have heard keto cycling recommended for athletes, who use the extra carbohydrates to fuel their workouts or competitions. For instance, that 2019 study in The Journal of Sports Medicine indicated some endurance benefits, but the results are mixed, and a study published in April 2018 in The Journal of Sports Medicine and Physical Fitness, have shown that the keto diet does hinder exercise performance.
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Keto Cottage Cheese Baked Omelette
Though omelets are often thought of as breakfast food, keto recipes have a way of making all meals savory and satiating enough to enjoy any time of the day. This baked cottage cheese omelette is an entire meal in one recipe. With its inclusion of some fresh herbs and low-carb veggies, it fits especially well in a mediterranean keto diet.
- ¼ cup cilantro, finely chopped
Serve warm and enjoy!
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Is Cottage Cheese Keto Carbs Benefits And Keto
Cheese can be a key part of your well-formulated keto diet. And cottage cheese is one of the most delicious and versatile cheeses out there. But there are also carbs in cottage cheese. So is cottage cheese keto-friendly?
The short answer is, it depends.
Not all cheeses are created equal. Some cheeses like cream cheese have extremely high fat content with no carbs and little protein. Cottage cheese on the other hand, is relatively lean, offers some carbs, and is high in protein.
Keeping track of these macronutrient ratios is important when youre trying to kick your body into ketosisthe metabolic state where you switch from relying on carbohydrates, to using fat for fuel.
Research suggests that a keto diet can offer numerous benefits including weight loss, healthy cholesterol levels, reduced insulin resistance and blood sugar levels, and protection against neurodegenerative diseases like Alzheimers and Parkinsons. 1
In this article, well explore the benefits of cottage cheese on keto, some pitfalls to watch out for, and a few delicious cottage cheese keto recipes.
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Carb Counts Of Different Dairy Products
Why are some types of dairy high in carbs and others low? It depends how theyre processed and how much lactose remains afterwards.
In general, milk that has been fermented with bacteria is lower in carbs than non-fermented dairy.
The list below contains the number of net carbs per 100-gram serving of different dairy products, unless otherwise noted.7
0 grams of net carbs0.5 grams of net carbs1-3 grams of net carbs3 grams of net carbs3 grams of net carbs3 grams of net carbs4 grams of net carbs4 grams of net carbs4 grams of net carbs 4 grams of net carbs4 grams of net carbs4-6 grams of net carbs4-7 grams of net carbs5 grams of net carbs5 grams of net carbs13 grams of net carbs13 grams of net carbs 10 to 20 grams of net carbs
For example, when making cheese, milk is treated with bacteria that causes the lactose to be fermented into lactic acid, thereby removing most of the carbs. Additionally, the liquid whey that results during processing which contains protein, water, and lactose is drained off, leaving mainly casein.8
Similarly, during yogurt production, milk is treated with different strains of bacteria that ferment most of the lactose into lactic acid. However, it has a few more carbs than most cheese because some lactose remains.9
The amount of carbs a yogurt contains is mainly influenced by the fermentation time. The longer it ferments, the more lactose is used up and the fewer carbs the end product has.
Canned Or Spray Cheese
The USDAs listed macros for spray cheese 81 calories, 6 g of fat, 2 g of carbs, and 5 g of protein per oz could probably fit into your keto diet. The problem: Its heavily processed cheese that isnt really, well, cheese. These contain a lot of stabilizers, fillers, and oils that dont provide much nutritional benefit. All youre doing is adding additional gunk that your body doesnt recognize, and that can lead to inflammation, says Wagner. Inflammation is tied to many health conditions, including cancers, infectious diseases, and autoimmune disorders, according to past research so this type of cheese is one to skip.
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Starchy Vegetables And High
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates .
Carb counts for high-sugar fruits:
- Banana : 24 g net carbs
- Raisins : 21 g net carbs, 22 g total carbs)
- Dates : 32 g net carbs
- Mango : 22 g net carbs
- Pear : 21 g net carbs
Carb counts for starchy vegetables:
- Corn : 32 g net carbs
- Potato : 33 g net carbs
- Sweet potato : 20 g net carbs
- Beets : 14 g net carbs