WEEK THREE | DAY ONE
All About Flours & Binding Agents
Did you know that one cup of all-purpose flour contains nearly 100 grams of carbs? So much for diving into a donut when you crave something sweet! But this doesn’t mean you’ll never be able to enjoy a fried or baked dessert or even a sandwich while you’re on a super-low-carb diet. There’s a whole world of delicious, keto baking waiting for you—if you understand the best low-carb substitutes for traditional, high-carb all-purpose flour.
WEEK THREE | DAY TWO
It’s a common misconception that you can’t eat a lot of vegetables while on a keto diet. In fact, you can and should eat plenty of vegetables! But not just any vegetables. Some are high-carb/high-sugar (Hint: most root vegetables, like carrots, beets, yams, parsnips and turnips are high in carbs). Avoid those veggies and focus your sights on keto-friendly selections listed below. Just remember, carbs add up fast and you want to stick to about 20 grams of net carbs per day (or more if you’re regularly athletic), so mind your macros while enjoying vegetables.
WEEK THREE | DAY THREE
Ooey-Gooey Lasagna Recipe
Enjoy all the layers of delicious flavors, sans the carbs! You need only to swap the noodles for a keto-friendly substitute to enjoy exceptional lasagna. Try the following recipe and see for yourself.
The all-around favorite Italian comfort food gets a keto twist by using cabbage leaves instead of lasagna noodles. You can also slice zucchini thin and use long strips instead of cabbage.
WEEK THREE | DAY FOUR
How Sweet It Is: Sugar Substitutes
It’s no surprise that kicking the sugar habit is one of the toughest keto hurdles to clear. Over the past 40 years, added sugar has become so ingrained into the American diet, it’s tucked into practically all processed foods, even spaghetti sauce and salad dressing! Worse, it inspires our bodies to release dopamine, creating genuine addiction-like cravings that are hard to deny.
WEEK THREE | DAY FIVE
Can Too Much Protein Kick You Out of Ketosis?
Eliminating all but 20 grams or so of net carbs per day isn’t the only requirement for getting into ketosis. Equally important is eating just enough--but not too much--protein.
Most people will tell you that protein is key to a healthy diet. It fills you up, is converted and used to build and maintain muscle, and it’s a good source of vitamins and minerals. Yet, on a keto diet, you need to monitor your intake and consume the proper amount to meet your body’s nutritional needs. Too much may suppress your ketones, or perhaps even kick you out of ketosis, depending on how your body reacts (here’s another place where bio-individuality matters).
WEEK THREE | DAY SIX
More Mojo Chocolate Chip Cookies Recipe
You learned about sugar and flour this week, so here’s the perfect opportunity to stock up on a few essential keto ingredients and put your new knowledge to good use! These keto cookies feature three types of sugar substitutes (brown sugar alternative, erythritol, and Choc-Zero maple syrup), two keto-friendly flours (almond and flax), and satisfaction that will reassure you that a delicious, healthy future lies ahead.
WEEK THREE | DAY SEVEN
Tips For Dining Out
There are many reasons for dining out, from a special occasion, business meal, date night, or simply, no time to cook or a quick meal with friends or family. Whatever the reason, eating out brings some challenges, but also, some opportunities to strengthen your resolve and have fun exploring the world of keto cuisine!