Doing well on the ketogenic diet means that you understand the right foods to eat. Because your mom told you to eat your vegetables that means you need to get some vegetables into your system daily.

But on keto, not all vegetables are good to have.

Why?

Because vegetables contain carbs!

This is one of those mind-blowing facts that seems to take people aback.

Carbs are in bread, pastas, and sweets, what the heck are they doing in vegetables?

I cant tell you why theyre there. Theyre just there.

They arent crazy like in bread but they are there depending on the vegetable.

In this post, I want to show you some of the veggies that you are safe to eat on the ketogenic diet.

An important rule of thumb to keep in mind is that if the vegetable is grown above ground (spinach), then chances are you can eat it on keto. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis.

If the vegetable grows below ground then you should stay away.

Celery is one of those weird zero-calorie foods that actually helps you burn more calories than you consume.

I guess thats why its pointless eating celery unless you can dip it into something. Thankfully on keto, you have the luxury of mixing your celery with either ranch or almond butter.

Please dont mix both together because that is just gross.

Really gross.

Spinach is the goto veggie for a lot of keto dishes. I like to mix it with my eggs in the morning and if I need a quick snack Ill grab a handful of spinach, pour some ranch on it, and Im good to go.

One of my favorite keto recipes is this Spinach Mexican Casserole.

Funny thing is that I absolutely hated spinach as a child.

Now? Its not so bad.

If you could marry asparagus then my wife would leave me and marry asparagus.

Thats how much she loves it.

I enjoy it but Im not crazy about it.

Its great when you wrap it in bacon and cook it with some coconut oil. Thats a keto goers dream right there.

Technically this is a keto fruit but Im listing it here because some people dont want to spend time thinking about the technicalities between fruits and vegetables.

Avocados are a fantastic source of fats and can be a great way to make sure you hit your daily macros when doing keto.

This is another breakfast or snack item that I like to include in my daily routine. It works as a fantastic fuel source when your body finally reaches ketosis.

Ill admit that I didnt know much about zucchini until my wife introduced me to zucchini boats and wooooooo boy, things changed.

I love zucchini boats!

Stuff them with almost anything you want and you have yourself a nice little dish.

Its amazing the creative things that people come up with when it comes to food. I would just grab a zucchini and dip it into a bottle of ranch.

My creativity is limited.

Another staple of the keto diet, cauliflower has superpowers because it can act as a substitute for rice or mashed potatoes.

But if you really want to enjoy your cauliflower then you need to lightly season it and roast it in the oven.

Im serious.

I could eat just that for a couple of meals straight. It really is that good.

Cucumber is similar to celery in my mind in that you need to mix it with something to get any value out of it.

It goes great in detox waters but we arent talking about detox waters here.

We are talking about veggies that you can actually eat in your keto recipes.

Cucumber works though when you want to add a bit of crunch to a meal or just have it over your spinach salad.

I have a confession in that the only time I eat cabbage is when I have it in my spicy sausage & cabbage skillet melt.

Thats it.

Im sure there are other great uses for cabbage but thats the only time I actively hunt it down.

I have nothing against cabbage.

Its just cabbage.

Broccoli.

Dont give it to me unless youre going to cover it in cheese or ranch. Yes, both of these are keto-friendly and that is why the ketogenic diet is so awesome!

I used to think that cauliflower was broccolis ugly step-sister, but now I know its the other way around.

Broccoli is good but it takes a backseat to the almighty cauliflower.

When I lived in Los Angeles, kale was a superfood.

I hate it.

I really cant stand the taste of it.

Raw. Cooked. Burnt.

It doesnt matter, I dont like kale.

I understand its benefits but that doesnt mean I have to enjoy it.

Because I dont. Get it out of my face.

My mom loves brussels sprouts. They arent bad but I cant stand the smell of them cooking.

Keep me out of the kitchen and just let me know when they are ready and Im all over them.

If youre looking for a snack then check out these cheesy brussels sprouts and if you actually want a meal then scope out this brussel sprout burger recipe.

Its important to understand that all of these vegetables have carbs. They just have a lesser amount than other foods so as long as you arent eating a whole field of them you should be okay.

Remember, on keto, the general rule is that you want to stay below 20g of carbs daily so some carbs arent bad. Especially when they come from vegetables that have a low glycemic index.

If youre interested in learning more about the ketogenic diet and how it can help you lose weight then check out our 28-Day Challenge where we guide you through the keto diet and help you lose between 10-21 pounds in just 4 weeks with keto.

Read the rest here:
11 Low Carb Vegetables That You Can Safely Eat on the ...

No on both counts. In fact, the Food and Drug Administration (FDA) has advised consumers to steer clear of over-the-counter weight-loss products that contain HCG. HCG is human chorionic gonadotropin, a hormone produced during pregnancy.

As a prescription medication, HCG is used mainly to treat fertility issues. HCG is not approved for over-the-counter use, nor has it been proved to work for weight loss. Some over-the-counter HCG weight-loss products are labeled "homeopathic" but the FDA says they're still not safe. Companies that sell over-the-counter HCG weight-loss products are breaking the law.

So why has there been so much talk about the HCG diet? Perhaps it's because the diet recommends severe calorie restriction typically just 500 to 800 calories a day. People who follow such a very low-calorie diet are likely to lose weight, at least in the short term.

However, diets that so severely limit calories have risks, such as gallstone formation, irregular heartbeat, limited intake of vitamins and minerals, and an imbalance of electrolytes.

Side effects have also been reported with the HCG diet and include fatigue, irritability, restlessness, depression, fluid buildup (edema), and swelling of the breasts in boys and men (gynecomastia). Another serious concern is the risk of blood clots forming and blocking blood vessels (thromboembolism).

If weight loss is your goal, there are safer ways to lose weight. Talk with your doctor or other health care provider about how to make healthy changes that lead to permanent weight loss, such as eating a balanced diet and getting regular exercise.

.

Read this article:
HCG diet: Is it safe and effective? - Mayo Clinic

Both stress eating a ton of protein and minimal carbs, putting the dieter into "ketosis," when the body breaks down both ingested and stored body fat into ketones, which it uses as energy. People on such diets often deal with fatigue and light-headedness as they adjust to a lack of carbohydrates.

Though the experts on the US News and World Report panel that created the list said eating that way isn't harmful short-term, they ranked the diets poorly on long-term weight loss success, ease of use and overall impact on health.

"When you are on the keto diet, you drastically cut your carbs to only 20 per day. That's less than one apple!" said nutritionist Lisa Drayer, a CNN contributor. "The keto diet is just not sustainable over the long term. It doesn't teach you how to acquire healthy eating habits. It's good for a quick fix, but most people I know can hardly give up pasta and bread, let alone beans and fruit."

The expert panel was particularly concerned for people with liver or kidney conditions, "who should avoid it altogether," the report said, adding that there was not enough evidence to know whether the diet would help those with heart issues or diabetes. Because of the recommended "cycling" nature of the diet, taking breaks and then starting it again, experts also warn that hormones could fluctuate.

The panel slammed the diet as having "No independent research. Nonsensical claims. Extreme. Restrictive." and tied it with the raw food diet as "the worst of the worst for healthy eating."

First place is a tie

"What I love about both the DASH and Mediterranean diets is that they offer guiding principles for eating, like eating more fruits and vegetables, as well as whole grains, fish, legumes, nuts and low-fat dairy foods," Drayer said. "I personally love the fact that a daily glass of red wine is encouraged as part of the Mediterranean diet."

The DASH diet is often recommended to lower blood pressure. Its premise is simple: Eat more veggies, fruits and low-fat dairy foods while cutting way back on any food high in saturated fat and limit your intake of salt.

The meal plan includes three whole-grain products each day, four to six servings of vegetables, four to six servings of fruit, two to four servings of dairy products and several servings each of lean meats and nuts/seeds/legumes.

The Mediterranean diet also ranked first on the US News and World Report list for easiest diet to follow, best plant-based diet and best diet for diabetes. It came in second for best heart-healthy diet, just behind DASH.

The diet emphasizes simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra virgin olive oil. Say goodbye to refined sugar or flour. Fats other than olive oil, such as butter, are consumed rarely, if at all.

Meat can make a rare appearance, but usually only to flavor a dish. Meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. However, fish are a staple, and an optional glass of wine with dinner is on the menu.

The ever-popular Weight Watchers diet was ranked fourth, followed by the MIND diet, a combination of the Mediterranean and DASH diets that some may find a bit easier to follow, as it requires less fish and fruit.

Best weight-loss diets

Weight Watchers topped the list of best weight-loss and best commercial diet plans, and it tied with HMR for best fast weight-loss diet. HMR, the Health Management Resources program, involves purchasing meal replacements, such as shakes, nutrition bars and multigrain cereals, and adding vegetables and fruits to round out the meals.

Since 2015, Weight Watchers has been focused on its Beyond the Scale program. It is designed to help people move more and focus on overall well-being, including more "me" time, which includes mindfulness and self-compassion.

Drayer agreed: "I've always been a fan of Weight Watchers because it teaches you how to incorporate all types of foods into your diet, and it also offers a support component, which can be extremely beneficial."

But whatever diet you choose, she recommends choosing the one that fits your lifestyle and that you can stick to over the long term.

"I always recommend meeting with a registered dietitian, who can take into account your health history, lifestyle habits, likes and dislikes, and develop an eating plan that is specific to your needs," she added. "I also recommend checking with your doctor first before starting any new diet plan."

Read more here:
Keto diet ranks last on 2018 'best diets' list - CNN