Saturated fat has been known for decades as being a “bad” or “unhealthy” type of fat. However, the truth is saturated with complexity. For example, specific types of saturated fats and different foods rich in these fats can vary in how they affect our health. These fats can also impact each of us differently depending on our genetic vulnerabilities. For most people, however, this “bad” fat actually has a neutral or positive effect on health, particularly when consumed as a part of a carb ...
Zero Carb Food List that Keeps Keto and Ketosis Simple
Keeping carbohydrate intake low is the key to keto diet success. When carb intake is too high, we simply cannot enter ketosis and experience the unique benefits of keto. However, this doesn’t mean that you have to rigidly track your carbohydrate intake at all times. In fact, many keto dieters are able to stay in ketosis by using one simple strategy: Eating mostly keto-friendly foods that have little to no net carbs (i.e., digestible carbs that reduce ketone production). Although it may ...
- March 5, 2019
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Sample Keto Meal Plan
On ruled.me, you will find an abundance of keto recipes that you will never get tired of. However, it can be overwhelming at first to figure out what you should eat throughout the day. This is why we have created many different free meal plans that you can find throughout our website. For example, here is a week long meal plan for the average keto dieter: One Week Keto Meal Plan Example Monday Breakfast: 1 serving of Bacon Crusted Frittata Muffins Lunch: 1 serving of Spinach ...
- April 4, 2018
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The Guide to a Dairy Free Keto Diet
Doesn't it seem like dairy is in everything? From keto recipes to high-carb snacks and candy, there's some kind of milk product in so many things that we eat. This isn't a problem if you're not allergic or intolerant to dairy at all, but what should you do if struggle with lactose or dairy proteins — especially when you are on a diet that typically consists of a lot of dairy like the ketogenic diet? Fortunately, there are a wide variety of dairy substitutions and dairy-free recipes that ...
- February 7, 2018
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Ketogenic Diet Low Carb Cheat Sheet
When people are new to the ketogenic diet, they often wonder what type of foods they should and could eat while restricting carbs. Although we do have an in-depth ketogenic food list, it doesn’t cover everything and doesn’t include all of the keto-friendly replacements and recipes that are most commonly asked about. Use our recommendations below to get an idea of the best alternatives for common high-carb ingredients and what foods you can replicate while going the low-carb route. Not only ...
- September 22, 2014
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