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9 grams of fiber. [1] This means that you are consuming 11. 9 grams of net carbs from just one slice of bread. Store-bought bread is not usually keto friendlyEven multigrain bread is not a great option for keto enthusiasts. A quick glance at the Target brand Archer Farms shows that it has 51. 2 grams of carbohydrates with only 4. 7 grams of fiber. [2]The keto diet is all about lowering that carbohydrate count and boosting healthy fats. By limiting carbs (and therefore glucose), your body will start to create ketones from the fat that is already stored in the body, which results in greater weight loss. To this end, most people who stick to a strict keto diet eat fewer than 50 grams of carbs per day (while many eat less than 20 grams). [3] For the most part, a good rule of thumb is to keep your calorie intake around 5 to 10 percent carbohydrates with much greater percentages given to fat and protein.
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[12] Optimal metabolic and bone health also requires nutrients like magnesium, vitamin K2, and healthy fats. The ketogenic diet can work wonders for weight loss, which is one of the most effective ways to lower uric acid levels and prevent gout flare-ups. Short-term studies concluded there was a temporary rise in uric acid during the first few weeks of starting a strict low-carb diet; however, the effects disappeared after around six weeks. Countless doctors report their patient’s uric acid levels returned to baseline or lower after four-six weeks on keto. [13]Research shows no drastic change in uric acid levels in people following a low-carb diet over several months or years. One study even showed uric acid went down significantly after six months on low carb, suggesting a reduced risk. [14] [15]If you’re dealing with gout, you might choose to limit or avoid organ meats and be mindful of your purine intake in general. This doesn’t mean that eating meat causes gout. [16]The bottom line? Purine intake alone isn’t enough to trigger gout attacks. Nutrients, minerals, and healthy fats found in purine-rich foods like seafood and liver could actually help prevent gout flares. Moreoever, a ketogenic diet isn’t necessarily high in meat.
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[3]While oats themselves are too laden with carbs to be
keto-friendly, but you do still have options. Premade keto “oatmeal” and hot cereal mixes can be found on Amazon and in some grocery stores. Just be prepared to pay more money than you would for relatively inexpensive regular oats. You can also substitute oats for other keto-friendly foods like chia seeds and ground flaxseed. These contain more nutrition and still give you the option for a hearty porridge-type breakfast. When made with unsweetened almond milk or coconut milk, you will have a tasty and well-rounded breakfast that won’t impact ketosis. Keto-Friendly Oatmeal RecipesWhile the carb-heavy oats that star in a packet of
your favorite oatmeal may not be keto, that’s no reason to give up a hot, filling breakfast. Instead, you can make your own porridge at home, satisfying your craving for a hearty start to the day without kicking you out of ketosis. Whether you prefer a warm bowl or cold cereal in the style of overnight oats, these recipes will have you covered. Chia seed pudding as a keto oatmeal substituteIn just a few minutes, you can whip up a batch of this cinnamon keto porridge with chia seeds and ground flaxseed in place of steel-cut oats. Sweeten it with a touch of stevia powder if you desire or just enjoy the warm flavors of the cinnamon mixed with your favorite unsweetened almond milk.
