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And whether vegetarianism is new to you or you’ve been meat-free for years, keep these general guidelines in mind:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Eat a variety of foods, including fruits, vegetables, legumes, seeds, and nuts, and get enough calories to meet your energy needs.</p>\n</li>\n<li>\n<p class=\"first-para\">Eat plenty of calcium-rich foods, such as broccoli, collards, kale, fortified orange juice, nonfat cow’s milk or fortified soy or rice milk, almond butter, or sesame tahini.</p>\n</li>\n<li>\n<p class=\"first-para\">Include daily servings of omega-3 fats, such as flaxseed, soybean or canola oils, walnuts, or ground flaxseeds.</p>\n</li>\n<li>\n<p class=\"first-para\">Get enough vitamin D through sun exposure, eating fortified foods, or taking a supplement.</p>\n</li>\n<li>\n<p class=\"first-para\">Include daily servings of vitamin B12 from such sources as Red Star Vegetarian Support Formula nutritional yeast, fortified plant milk or plant-based yogurt, nonfat cow’s milk or yogurt, fortified breakfast cereals, or a B12 supplement.</p>\n</li>\n<li>\n<p class=\"first-para\">Limit sweets and alcohol to ensure that you have enough room in your diet for foods containing essential nutrients.</p>\n</li>\n</ul>\n"},{"title":"Quick and easy meatless meals","thumb":null,"image":null,"content":"<p>Great-tasting, health-supporting vegetarian meals can be simple to make. 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Try some of these:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Bean burrito with steamed broccoli and fresh fruit salad</p>\n</li>\n<li>\n<p class=\"first-para\">Black bean soup topped with minced onions, French bread rounds with pesto, chopped green salad, and a slice of cantaloupe</p>\n</li>\n<li>\n<p class=\"first-para\">Cheese quesadilla, steamed mixed vegetables, brown rice, and apple slices</p>\n</li>\n<li>\n<p class=\"first-para\">Cooked oatmeal with almonds and cinnamon, orange wedges, and black coffee</p>\n</li>\n<li>\n<p class=\"first-para\">Hummus with toasted pita points, tomato and basil salad, and rice pudding topped with chopped walnuts</p>\n</li>\n<li>\n<p class=\"first-para\">Lentil soup, carrot sticks, and a small green salad</p>\n</li>\n<li>\n<p class=\"first-para\">Roasted vegetable pizza, home fries, and vinaigrette slaw</p>\n</li>\n<li>\n<p class=\"first-para\">Vegetarian chili, cornbread, spinach salad, and a baked apple</p>\n</li>\n<li>\n<p class=\"first-para\">Whole-wheat rotini pasta with marinara sauce, sautéed spinach, and a garlic roll</p>\n</li>\n</ul>\n"},{"title":"Simple recipe substitutions for vegetarians","thumb":null,"image":null,"content":"<p>If you’re a vegetarian, you probably know exactly how to eliminate meat from your diet. But if you want to cut back on other animal products — like eggs and dairy — you may be at a loss when it comes to appropriate recipe substitutions. Try these clever tricks for replacing animal products in your favorite recipes:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Use half of a mashed, ripe banana to replace one whole egg in recipes for pancakes, muffins, and quick breads.</p>\n</li>\n<li>\n<p class=\"first-para\">Replace cow’s milk with equal amounts of soymilk or rice milk in puddings, smoothies, and cream soups.</p>\n</li>\n<li>\n<p class=\"first-para\">Instead of beef broth or chicken broth, use vegetable broth in soups, casseroles, and pilafs.</p>\n</li>\n</ul>\n<ul>\n<li>Use plant-based or veggie crumbles in place of ground beef in taco and burrito fillings and spaghetti sauce.</li>\n</ul>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Mash a block of tofu and mix it with a few teaspoons of lemon juice. Use this mixture in place of ricotta cheese or cottage cheese in lasagna, stuffed shells, and manicotti.</p>\n</li>\n<li>\n<p class=\"first-para\">Replace hard-boiled eggs with diced tofu when you make your favorite egg salad sandwich filling.</p>\n</li>\n</ul>\n"},{"title":"Easing the transition to a vegetarian lifestyle","thumb":null,"image":null,"content":"<p>Switching to a meatless diet can be difficult if you’ve been raised with typical Western eating habits. Becoming a vegetarian is rewarding, so hang in there! As you strive for the vegetarian ideal, gradually cut meat out of your life, and use these tips to ease the transition:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Get educated.</b> Read books, attend lectures and cooking demonstrations, and talk with experienced vegetarians for tips on making the switch.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Set realistic expectations.</b> Mastering new skills and changing long-standing habits take time. Don’t be too hard on yourself if you experience setbacks now and then.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Keep meals simple.</b> The best recipes use short lists of familiar, easy-to-find ingredients and require no more than basic cooking skills.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Be low-key about your choice to go vegetarian.</b> Explain your rationale to adults and older children who ask, but let others decide for themselves what they will and won’t eat.</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-03-21T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209371},{"headers":{"creationTime":"2016-03-27T16:48:28+00:00","modifiedTime":"2022-09-23T18:40:41+00:00","timestamp":"2022-09-24T00:01:02+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Low-Cholesterol","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34124"},"slug":"low-cholesterol","categoryId":34124}],"title":"Low-Cholesterol Cookbook For Dummies Cheat Sheet","strippedTitle":"low-cholesterol cookbook for dummies cheat sheet","slug":"low-cholesterol-cookbook-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"If you're adopting a low-cholesterol lifestyle, you'll need to rethink your food-shopping habits: Know which fruits and vegetables are most beneficial, and look","noIndex":0,"noFollow":0},"content":"If you're adopting a low-cholesterol lifestyle, you'll need to rethink your food-shopping habits: Know which fruits and vegetables are most beneficial, and look for high-fiber foods. Also, become intimate with cholesterol and saturated-fat content in common foods so that you'll automatically make the healthiest choices.\r\n\r\nThis Cheat Sheet helps you with all of these new ways of thinking. You also can find a handful of bonus recipes.","description":"If you're adopting a low-cholesterol lifestyle, you'll need to rethink your food-shopping habits: Know which fruits and vegetables are most beneficial, and look for high-fiber foods. Also, become intimate with cholesterol and saturated-fat content in common foods so that you'll automatically make the healthiest choices.\r\n\r\nThis Cheat Sheet helps you with all of these new ways of thinking. You also can find a handful of bonus recipes.","blurb":"","authors":[{"authorId":9528,"name":"Molly Siple","slug":"molly-siple","description":" <p><b>Molly Siple, MS, RD,</b> is the author of <i>Healing Foods For Dummies</i> and a columnist for <i>Natural Health</i> magazine. She is an adjunct instructor at Southern California School of Culinary Arts.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9528"}}],"primaryCategoryTaxonomy":{"categoryId":34124,"title":"Low-Cholesterol","slug":"low-cholesterol","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34124"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":158346,"title":"Low-Cholesterol Cooking: Fruits and Vegetables with High Antioxidant Power","slug":"low-cholesterol-cooking-fruits-and-vegetables-with-high-antioxidant-power","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158346"}},{"articleId":158345,"title":"Low-Cholesterol Cooking: 10 Great Sources of Soluble Fiber","slug":"low-cholesterol-cooking-10-great-sources-of-soluble-fiber","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158345"}},{"articleId":158342,"title":"10 Shopping Tips for a Low-Cholesterol Kitchen","slug":"10-shopping-tips-for-a-low-cholesterol-kitchen","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158342"}},{"articleId":158339,"title":"Low-Cholesterol Cooking: Saturated Fat Amounts in Common Foods","slug":"low-cholesterol-cooking-saturated-fat-amounts-in-common-foods","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158339"}},{"articleId":158340,"title":"Cholesterol Content in Typical Recipe Ingredients","slug":"cholesterol-content-in-typical-recipe-ingredients","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158340"}}],"fromCategory":[{"articleId":158346,"title":"Low-Cholesterol Cooking: Fruits and Vegetables with High Antioxidant Power","slug":"low-cholesterol-cooking-fruits-and-vegetables-with-high-antioxidant-power","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158346"}},{"articleId":158345,"title":"Low-Cholesterol Cooking: 10 Great Sources of Soluble Fiber","slug":"low-cholesterol-cooking-10-great-sources-of-soluble-fiber","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158345"}},{"articleId":158342,"title":"10 Shopping Tips for a Low-Cholesterol Kitchen","slug":"10-shopping-tips-for-a-low-cholesterol-kitchen","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158342"}},{"articleId":158339,"title":"Low-Cholesterol Cooking: Saturated Fat Amounts in Common Foods","slug":"low-cholesterol-cooking-saturated-fat-amounts-in-common-foods","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158339"}},{"articleId":158340,"title":"Cholesterol Content in Typical Recipe Ingredients","slug":"cholesterol-content-in-typical-recipe-ingredients","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158340"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282365,"slug":"low-cholesterol-cookbook-for-dummies","isbn":"9781119894759","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"amazon":{"default":"https://www.amazon.com/gp/product/1119894751/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119894751/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119894751-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119894751/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119894751/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":null,"width":0,"height":0},"title":"Low-Cholesterol Cookbook For Dummies, 2nd Edition","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b><b data-author-id=\"9528\">Molly Siple</b>, MS, RD,</b> is the author of <i>Healing Foods For Dummies</i> and a columnist for <i>Natural Health</i> magazine. She is an adjunct instructor at Southern California School of Culinary Arts.</p>","authors":[{"authorId":9528,"name":"Molly Siple","slug":"molly-siple","description":" <p><b>Molly Siple, MS, RD,</b> is the author of <i>Healing Foods For Dummies</i> and a columnist for <i>Natural Health</i> magazine. She is an adjunct instructor at Southern California School of Culinary Arts.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9528"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;low-cholesterol&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119894759&quot;]}]\" id=\"du-slot-632e48be72e6c\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;low-cholesterol&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119894759&quot;]}]\" id=\"du-slot-632e48be73869\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":158342,"title":"10 Shopping Tips for a Low-Cholesterol Kitchen","slug":"10-shopping-tips-for-a-low-cholesterol-kitchen","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158342"}},{"articleId":158346,"title":"Low-Cholesterol Cooking: Fruits and Vegetables with High Antioxidant Power","slug":"low-cholesterol-cooking-fruits-and-vegetables-with-high-antioxidant-power","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158346"}},{"articleId":158345,"title":"Low-Cholesterol Cooking: 10 Great Sources of Soluble Fiber","slug":"low-cholesterol-cooking-10-great-sources-of-soluble-fiber","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158345"}},{"articleId":158340,"title":"Cholesterol Content in Typical Recipe Ingredients","slug":"cholesterol-content-in-typical-recipe-ingredients","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158340"}},{"articleId":158339,"title":"Low-Cholesterol Cooking: Saturated Fat Amounts in Common Foods","slug":"low-cholesterol-cooking-saturated-fat-amounts-in-common-foods","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-cholesterol"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/158339"}}],"content":[{"title":"10 shopping tips for a low-cholesterol kitchen","thumb":null,"image":null,"content":"<p>Adopting a low-cholesterol diet means knowing how to shop for quality foods. Whether you prefer a supermarket, farmers’ market, or gourmet store, here are some guidelines to set you on the low-cholesterol path:</p>\n<ul>\n<li>Check the ingredient list on labels and avoid products that contain trans fats and added sugars such as high-fructose corn syrup.</li>\n<li>Read the labels for saturated fat content in terms of serving size to make sure you’re not underestimating the amount of fat you’re consuming. The same holds true for cholesterol content if you’ve been advised to cut your intake.</li>\n<li>Buy lowfat and nonfat dairy products.</li>\n<li>Favor soups that are low-sodium and contain a minimum of saturated fat.</li>\n<li>To make sure you’re eating nutrient-rich, fresh produce, bring home only as many fruits and vegetables as you expect to eat within a few days.</li>\n<li>Opt for organic meats, poultry, and produce when possible.</li>\n<li>Favor fish like salmon and sardines that are high in the heart healthy omega-3 fatty acids.</li>\n<li>Look for lowfat alternatives to fattier foods, such as chicken or turkey sausage.</li>\n<li>For the most flavor and nutrients, buy produce that’s local and in season.</li>\n<li>If you must have a splurge food, such as rich French vanilla ice cream, treat yourself to the best to fix your craving, and then don’t bring it home again for a couple of months.</li>\n</ul>\n"},{"title":"Saturated fat in common foods","thumb":null,"image":null,"content":"<p>Limiting the amount of saturated fat in your low-cholesterol diet is an important aspect of preventing heart disease through nutrition. Be a saturated-fat sleuth by knowing where it is and isn’t, starting with this list of common foods. Check with your health care provider to determine your acceptable daily amount of saturated fat intake, and then adjust your menu accordingly.</p>\n<ul>\n<li>Beef, broiled lean ground, 3.5 ounces: 7.3 grams</li>\n<li>Butter, 1 tablespoon: 7.6 grams</li>\n<li>Carrots, 1 medium: 0.0 grams</li>\n<li>Chicken breast, roasted skinless, 3.5 ounces: 1.3 grams</li>\n<li>Chicken, dark meat, roasted skinless, 3.5 ounces: 2.7 grams</li>\n<li>Kidney beans, boiled, 1 cup: 0.1 grams</li>\n<li>Milk, 2%, 8 fluid ounces: 2.9 grams</li>\n<li>Milk, whole, 8 fluid ounces: 4.9 grams</li>\n<li>Olive oil, 1 tablespoon: 1.8 grams</li>\n<li>Scallops, 3 ounces: 0.1 grams</li>\n</ul>\n"},{"title":"10 fruits and vegetables with high antioxidant power","thumb":null,"image":null,"content":"<p>When low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) oxidizes, it’s more likely to lead to the accumulation of plaque on artery walls. Eating fruits and vegetables rich in antioxidants helps prevent this.</p>\n<p>Here’s a list of delicious foods to shop for, starting with the ones highest in these nutrients:</p>\n<ul>\n<li>Blueberries</li>\n<li>Watercress</li>\n<li>Blackberries</li>\n<li>Kale</li>\n<li>Cranberries</li>\n<li>Strawberries</li>\n<li>Asparagus</li>\n<li>Raspberries</li>\n<li>Brussels sprouts</li>\n<li>Plums</li>\n</ul>\n"},{"title":"10 great sources of soluble fiber","thumb":null,"image":null,"content":"<p>Soluble fiber, found in various foods, helps soak up cholesterol and eliminate it from the body. The ten most commonly recommended sources are listed here in alphabetical order. Make sure that you buy and eat these foods regularly:</p>\n<ul>\n<li>Apples</li>\n<li>Asparagus</li>\n<li>Barley</li>\n<li>Broccoli</li>\n<li>Kidney beans</li>\n<li>Lentils</li>\n<li>Oatmeal</li>\n<li>Pears</li>\n<li>Sweet potatoes</li>\n</ul>\n"},{"title":"Watching your cholesterol while flavoring your dressing","thumb":null,"image":null,"content":"<p>You build a dressing by starting with oil and then adding other tasty ingredients. Garlic and onions are a good place to start. Research shows that regularly consuming garlic is a means of raising the healthy HDL cholesterol and dropping the harmful LDL cholesterol. Include garlic, raw or cooked, in your meals and aim for one to three cloves a day. Raw onions have also been shown to raise HDL cholesterol.</p>\n<p class=\"article-tips tip\">The flavor of garlic mashed through a garlic press is about ten times stronger than garlic that’s only been minced with a knife. Mashed garlic is also more therapeutic. Crushing releases more <em>allicin,</em> a phytonutrient that lowers cholesterol, thins the blood, and widens blood vessels. After you mash the garlic, set it aside for 10 to 15 minutes before adding it to what you’re cooking to allow its medicinal properties to develop.</p>\n<p>Follow these steps to make your own oil and vinegar dressing:</p>\n<ol>\n<li>Decide how acidic you like it.</li>\n</ol>\n<p>Some people use half as much vinegar with oil and find the bite of the dressing just right. Or go easy with the acidity and start with a 3 to 1 ratio of oil and vinegar, but by all means adjust these amounts if you like.</p>\n<ol start=\"2\">\n<li>Add a small amount of flavorings, such as a little mustard and a pinch of herbs, until you come up with a dressing that hits the spot.</li>\n</ol>\n<p class=\"article-tips tip\">To accurately judge the acidity and flavor of a dressing, instead of sipping dressing from a teaspoon, dip the edge of a lettuce leaf in the dressing and sample that way.</p>\n<p>Consider adding these ingredients to your dressing for flavor:</p>\n<ul>\n<li>Dijon mustard</li>\n<li>Minced shallots for a mild onion flavor</li>\n<li>Fresh herbs, such as basil and dill</li>\n<li>Vinegars flavored with tarragon, sherry, or chile peppers</li>\n</ul>\n<p>Dried herbs have a more intense flavor than fresh herbs, so when a recipe calls for 1 teaspoon of dried and you prefer to use fresh herbs, add 3 teaspoons (which is 1 tablespoon) of the fresh.</p>\n<p>When you use one of the less acidic vinegars, such as balsamic or rice wine vinegar, you need less oil to balance the tartness and thereby save calories.</p>\n"},{"title":"Creating an onion flower for low-cholesterol flair","thumb":null,"image":null,"content":"<p>With a little fussing, you can turn vegetables into flowers, little decorations you can also eat. Crafting onions is a great way to start. With some clever cuts, their many layers easily turn into flower petals.</p>\n<p>Make a habit of garnishing dishes with these edible beauties and be sure to eat them. Onions supply you with phytonutrients that dampen inflammation and also help lower cholesterol as well as triglycerides. Make a delicate onion flower following the steps shown in the illustration here:</p>\n<div class=\"figure-container\"><figure id=\"attachment_295079\" aria-labelledby=\"figcaption_attachment_295079\" class=\"wp-caption alignnone\" style=\"width: 492px\"><img loading=\"lazy\" class=\"size-full wp-image-295079\" src=\"https://www.dummies.com/wp-content/uploads/9781119894759-cs01.jpg\" alt=\"\" width=\"482\" height=\"400\" /><figcaption id=\"figcaption_attachment_295079\" class=\"wp-caption-text\">Making an onion flower garnish</figcaption></figure></div><div class=\"clearfix\"></div>\n<p>You can also make a large onion chrysanthemum. With a paring knife, cut an onion in half and each half again, making sure not to cut through the root end of the onion. Continue until segments are too narrow to cut further. Brush with oil and put in a baking pan. Roast along with a chicken. Serve the chicken on a platter decorated with the blossomed whole onion.</p>\n"},{"title":"Bonus recipes to help you manage your cholesterol","thumb":null,"image":null,"content":"<p>You can find out about all the healing nutrients in foods that can help you control cholesterol, but the fundamental question that you need answers to is “What’s for dinner?” That’s where recipes come in — the day-to-day way to translate science-based advice into tasty dishes.</p>\n<p>Give the following recipes a try. They include a soup and a side dish made with heart-friendly ingredients, plus two exceptionally flavorful main courses: a grilled chicken specialty from Thailand and a grand entrée that features wild salmon — the gold standard when it comes to selecting seafood that’s tops for your health.</p>\n<h3>Beef Barley Soup</h3>\n<p>Beef barley soup has long been a favorite when the weather turns chilly, and the recipe here makes a great dinner solution, especially when managing cholesterol. Lean meat gives this brew substance, and the barley provides a good amount of soluble fiber, even more than oatmeal.</p>\n<ul>\n<li><strong>Prep time:</strong> 15 minutes</li>\n<li><strong>Cook time:</strong> Two hours and 30 minutes</li>\n<li><strong>Yield: </strong>Six servings</li>\n</ul>\n<p><strong>Ingredients:</strong></p>\n<ul>\n<li>One 1¼-pound beef shin on the bone, trimmed of excess fat</li>\n<li>Salt and pepper</li>\n<li>3 tablespoons extra-virgin olive oil</li>\n<li>1 carrot, diced</li>\n<li>1 medium onion, diced</li>\n<li>1 rib celery, diced</li>\n<li>6 cups water</li>\n<li>1 teaspoon dried thyme</li>\n<li>½ cup pearled barley, rinsed</li>\n<li>1 cup chopped tomato, or 1 can (14 ounces) diced tomato</li>\n<li>1 teaspoon unsalted butter or substitute</li>\n<li>6 ounces button mushrooms, brushed, trimmed, and quartered</li>\n<li>3 tablespoons minced flat-leaf parsley</li>\n</ul>\n<p><strong>Directions:</strong></p>\n<ul>\n<li>Season the meat to taste with salt and pepper. Heat 2 tablespoons of the oil in a large soup pot and place the meat in the pot. Over medium-high heat, cook the meat on all sides until seared and well browned, about 15 minutes. Remove the meat and set aside.</li>\n<li>Add the remaining 1 tablespoon oil to the pan and lower the heat to medium. Add the carrot, onion, and celery and cook until tender, about 10 minutes. To the vegetable mixture, add the reserved meat and the water.</li>\n<li>Bring to a boil and adjust the heat to maintain a gentle simmer. Cover the pot. Cook the soup for 1½ hours, until the meat is tender.</li>\n<li>Add the thyme, barley, and tomato. Simmer the soup an additional 30 minutes, until the barley is tender.</li>\n<li>Meanwhile, in a separate pan, heat the butter over medium-high heat, add the mushrooms, and sauté until golden, about 10 minutes. Add the mushrooms to the soup and simmer for an additional 15 minutes.</li>\n<li>Remove the meat and cut into small chunks.</li>\n<li>Skim the fat from the surface of the soup. Return the meat to the soup. Add the parsley. Season to taste with salt and pepper.</li>\n</ul>\n<p><strong>Per serving:</strong> Calories 215 (From Fat 89); Fat 10g (Saturated 2g); Cholesterol 26mg; Sodium 139mg; Carbohydrates 19g (Dietary Fiber 4g); Protein 14g</p>\n<h3> Okra Mediterranean Style</h3>\n<p>When you eat a range of colors, you consume a variety of nutrients because many phytonutrients are also pigments. Such nutrients help manage cholesterol as they do their part in keeping arteries clear. This beautiful mélange of veggies, inspired by ratatouille, a classic of French cooking, is super delicious with chicken or fish, and as a topping for pasta when you want a vegetarian meal. Okra is a great source of soluble fiber.</p>\n<ul>\n<li><strong>Prep</strong><strong> time:</strong> 20 minutes</li>\n<li><strong>Cook time:</strong> 30 minutes</li>\n<li><strong>Yield:</strong> Eight servings</li>\n</ul>\n<p><strong>Ingredients:</strong></p>\n<ul>\n<li>3 tablespoons extra-virgin olive oil</li>\n<li>3 cloves garlic, peeled and minced</li>\n<li>1 yellow onion, outside skin removed and cut crosswise into ¼-inch slices</li>\n<li>2 medium bell peppers (1 pound), preferably orange or yellow, trimmed and cut into 1-inch pieces</li>\n<li>3 medium zucchini (1 pound), trimmed, cut crosswise into ¼-inch slices</li>\n<li>4 Roma tomatoes (1 pound), trimmed, quartered vertically and each section cut crosswise into thirds</li>\n<li>1½ teaspoons dried Italian herbs</li>\n<li>½ cup water</li>\n<li>1 pound okra, washed and thoroughly dried, tops of caps removed</li>\n<li>Salt and pepper, to taste</li>\n</ul>\n<p><strong>Directions:</strong></p>\n<ol>\n<li>In a large pot, heat the oil over medium-low heat. Add the garlic and onions and cook, stirring occasionally with a wooden spoon, until the onions are translucent and the garlic is golden, about 7 minutes.</li>\n<li>Add the bell peppers and cook over medium heat for 5 minutes.</li>\n<li>Add the zucchini, tomatoes, herbs, and water. Bring nearly to a boil on medium-high. Cover, reduce to medium, and cook for 20 minutes, stirring occasionally with a wooden spoon, until the vegetables have softened.</li>\n<li>Meanwhile, set a collapsible metal steamer in a medium-size pot filled with an inch or two of water. Make sure the water doesn’t rise above the flat bottom of the steamer. Add the okra and cook over medium heat, steaming the okra for 3 to 5 minutes, until it’s tender but still holds its shape. Transfer to a bowl and cover to keep warm.</li>\n<li>Add the okra to the vegetable mixture. Stir to combine and heat the vegetables an additional 2 or 3 minutes. Salt and pepper to taste. Serve hot or at room temperature.</li>\n</ol>\n<p class=\"article-tips tip\">For the vegetables in this recipe, trim tough stems and any damaged parts, but keep as much of the skins, membranes, and seeds as possible. The more complete a food is, the more health giving.</p>\n<p><strong>Per serving: </strong>Calories 102 (From Fat 50); Fat 6g (Saturated 1g); Cholesterol 0mg; Sodium 82mg; Carbohydrate 13g (Dietary Fiber 4g); Protein 3g</p>\n<h3>Chicken Satay with Creamy Peanut Sauce</h3>\n<p>One of the healthiest items you can order from a Thai restaurant menu is Chicken Satay, grilled chicken served with a sweet and spicy peanut sauce. This recipe gives you a way to make it at home. In a large-scale study, eating more nuts, including peanuts, was associated with an impressive drop in heart disease — so dip into this sauce. It’s lusciously creamy and full of healthy, unsaturated oils.</p>\n<ul>\n<li><strong>Prep</strong><strong> time:</strong> 20 minutes, plus one hour for marinating</li>\n<li><strong>Cook time:</strong> 10 minutes</li>\n<li><strong>Yield:</strong> Six servings</li>\n</ul>\n<p><strong>Ingredients:</strong></p>\n<ul>\n<li>3 tablespoons fresh lime juice</li>\n<li>2 tablespoons minced fresh ginger, about 2 inches gingerroot</li>\n<li>2 cloves garlic, minced</li>\n<li>1 tablespoon honey</li>\n<li>1 cup water</li>\n<li>1½ pounds chicken tenders</li>\n<li>1½ cups Creamy Peanut Sauce</li>\n<li>Romaine lettuce</li>\n<li>Lime wedges</li>\n</ul>\n<p><strong>Directions:</strong></p>\n<ol>\n<li>In a shallow baking dish, make the lime marinade by combining the lime juice, ginger, garlic, honey, and water.</li>\n<li>Cut each chicken tender in half lengthwise into strips about 1¼ inches wide. Again cutting lengthwise, slice each strip in half to produce chicken strips that can easily be threaded on a skewer.</li>\n<li>Place the chicken strips in the lime marinade. Spoon the marinade over the chicken to coat. Cover and refrigerate for 1 hour. Thread the chicken strips on the bamboo skewers.</li>\n<li>Prepare the barbecue or the grill pan by first wiping the surface with vegetable oil and heating to medium high. Cook the chicken 3 to 4 minutes on each side or until cooked through. If you’re unsure that the chicken is done, cut into one of the pieces with a thin-bladed knife. The center of the chicken should be white or slightly pink.</li>\n<li>To serve, place a couple leaves of Romaine lettuce on each dinner plate, and set skewers of chicken on them. Garnish with wedges of lime. Sliced cucumbers marinated in rice wine vinegar also go well with this dish and can be added to complete the plate. Serve the Creamy Peanut Sauce to the side in a colorful bowl.</li>\n</ol>\n<h3>Creamy Peanut Sauce</h3>\n<ul>\n<li><strong>Prep</strong><strong> time:</strong> 15 minutes</li>\n<li><strong>Cook time:</strong> 5 minutes</li>\n<li><strong>Yield:</strong> 2½ cups</li>\n</ul>\n<p><strong>Ingredients:</strong></p>\n<ul>\n<li>1 cup smooth peanut butter</li>\n<li>3 tablespoons fresh lime juice</li>\n<li>3 tablespoons soy sauce</li>\n<li>2 tablespoons honey</li>\n<li>2-inch length of fresh gingerroot, peeled and chopped</li>\n<li>½ teaspoon dried crushed red pepper flakes</li>\n<li>One 14½-ounce can low-sodium chicken broth, or 2 cups homemade broth</li>\n</ul>\n<p><strong>Directions:</strong></p>\n<ol>\n<li>Put the peanut butter, lime juice, soy sauce, honey, gingerroot, and red pepper flakes in the bowl of a food processor fitted with a metal blade. Process until smooth.</li>\n<li>Transfer the peanut mixture to a medium-sized, heavy saucepan. Gradually add the chicken broth while stirring the sauce. Warm on medium heat, stirring as the sauce reduces, until it is the consistency of heavy cream, about 5 minutes.</li>\n<li>Pour the peanut sauce into a bowl and serve with the grilled chicken.</li>\n</ol>\n<p class=\"article-tips tip\">You can make this sauce as much as 3 days ahead. Stored covered in the refrigerator. Before serving, warm the sauce over medium heat until hot, stirring continuously and thinning with water if necessary.</p>\n<p><strong>Note:</strong> Use 36 6-inch bamboo skewers, or 18 12-inch bamboo skewers, soaked in water for 30 minutes. Use 12-inch skewers if you plan to cook the chicken on a barbecue grill and shorter, 6-inch skewers if you need to fit them on a ridged grill pan.</p>\n<p><strong>Per serving: </strong>Calories 460 (From Fat 233); Fat 26g (Saturated 6g); Cholesterol 85mg; Sodium 772mg; Carbohydrate 17g (Dietary Fiber 3g); Protein 43g</p>\n<h3>Broiled Alaskan Wild Salmon with Chinese Vegetables</h3>\n<p>This easy-to-prepare dinner dish gives you a gourmet treat even when you think you don’t have time to cook. With this wild salmon creation you can boost your intake of omega-3 fatty acids, which promote heart health, and sneak some green vegetables into your diet too.</p>\n<ul>\n<li><strong>Prep time:</strong> 20 minutes, plus one to two hours for marinating</li>\n<li><strong>Cook time:</strong> 15 minutes</li>\n<li><strong>Yield:</strong> Four servings</li>\n</ul>\n<p><strong>Ingredients:</strong></p>\n<ul>\n<li>¼ cup white miso (fermented soybean paste)</li>\n<li>2 tablespoons unseasoned rice vinegar</li>\n<li>2 teaspoons soy sauce</li>\n<li>1 tablespoon minced fresh ginger</li>\n<li>1 scallion, trimmed and finely chopped</li>\n<li>1 pound Alaskan wild salmon fillets, skin and bones removed</li>\n<li>1 clove garlic, minced</li>\n<li>1 tablespoon unrefined sesame oil</li>\n<li>4 shiitake mushrooms, quartered</li>\n<li>4 miniature bok choy, roughly chopped, about 4 cups</li>\n<li>2 cups Chinese pea pods</li>\n<li>2 teaspoons toasted sesame oil (optional)</li>\n</ul>\n<p><strong>Directions:</strong></p>\n<ol>\n<li>In a shallow baking dish, whisk the miso, rice vinegar, soy sauce, ginger, and scallions. Place the salmon in the marinade and turn to coat. Cover and chill for 1 to 2 hours.</li>\n<li>Preheat the broiler. Using a rubber spatula, gently scrape any excess marinade from the salmon and discard. Oil a shallow baking dish and arrange the salmon fillets in this.</li>\n<li>Place the salmon under the broiler and cook until the edges turn golden brown, 7 to 10 minutes. Gently turn the fillets over and broil an additional 3 minutes. Cook the fish until it’s opaque in the center. Cooking times may vary depending upon the type of broiler used.</li>\n<li>Meanwhile, in a large skillet or wok, cook the garlic in the sesame oil 30 seconds. Add the mushrooms and bok choy. Cook over medium-high heat, stirring frequently, for 5 to 7 minutes, until the vegetables begin to soften. Then add the pea pods for the last 3 minutes of cooking. If desired, finish with a splash of toasted sesame oil.</li>\n<li>Divide the vegetable mixture among 4 large dinner plates. Place the broiled salmon on top of the vegetables. Serve immediately with steamed brown rice.</li>\n</ol>\n<p><strong>Per serving</strong>: Calories 214 (From Fat 70); Fat 8g (Saturated 2g); Cholesterol 53mg; Sodium 267mg; Carbohydrate 10g (Dietary Fiber 3g); Protein 26g</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-09-20T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207775},{"headers":{"creationTime":"2016-09-11T17:55:49+00:00","modifiedTime":"2022-09-19T14:40:17+00:00","timestamp":"2022-09-19T18:01:03+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"General Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34138"},"slug":"general-diet-nutrition","categoryId":34138}],"title":"The Natural and Synthetic Nature of Food Additives","strippedTitle":"the natural and synthetic nature of food additives","slug":"natural-synthetic-nature-food-additives","canonicalUrl":"","seo":{"metaDescription":"Learn about the kinds of additives to look for and possibly avoid in common foods, including perservatives, artificial flavors, and more.","noIndex":0,"noFollow":0},"content":"Food additives may be natural or synthetic. For example, vitamin C is a natural preservative. <em>Butylated hydroxyanisole</em> (BHA) and <em>butylated hydroxytoluene </em>(BHT) are synthetic preservatives. To ensure your safety, both the natural <em>and</em> synthetic food additives used in the United States come only from the group of substances known as the generally recognized as safe (GRAS) list.\r\n\r\nAll additives on the GRAS list\r\n<ul>\r\n \t<li>Are approved by the Food and Drug Administration (FDA), meaning that agency is satisfied that the additive is safe and effective</li>\r\n \t<li>Must be used only in specifically limited amounts</li>\r\n \t<li>Must be used to satisfy a specific need in food products, such as protection against molds</li>\r\n \t<li>Must be effective, meaning that they must actually maintain freshness and safety</li>\r\n \t<li>Must be listed accurately on the label</li>\r\n</ul>\r\n<h2 id=\"tab1\" >Nutrient additives</h2>\r\nVitamin D, which is added to virtually all milk sold in the United States, is one example of a clearly beneficial food additive. Most U.S. bread and grain products are fortified with added B vitamins, plus iron and other essential minerals to replace what's lost when whole grains are milled into white flour for white bread. Some people say that people would be better off simply sticking to whole grains, but adding vitamins and minerals to white flours enhances a product that many people prefer.\r\n\r\nSome nutrients are also useful preservatives. For example, vitamin C is an antioxidant that slows food spoilage and prevents destructive chemical reactions, which is why American food packagers must add a form of vitamin C (<em>isoascorbic acid</em> or <em>sodium ascorbate</em>) to bacon and other luncheon meats to prevent the formation of potentially cancer-causing compounds.\r\n<h2 id=\"tab2\" >Color additives</h2>\r\nColors, flavoring agents, and flavor enhancers make food look and taste better. Like other food additives, these three may be either natural or synthetic.\r\n<h3>Natural colors</h3>\r\nOne good example of a natural coloring agent is <em>beta carotene,</em> the yellow pigment extracted from many fruits and vegetables and used to turn naturally white margarine to buttery yellow.\r\n\r\nSome other natural coloring agents are <em>annatto,</em> a yellow-to-pink pigment from a tropical tree; <em>chlorophyll,</em> the green pigment in green plants; <em>carmine,</em> a reddish extract of <em>cochineal</em> (a pigment from crushed beetles); <em>saffron,</em> a yellow herb; and <em>turmeric,</em> a yellow spice.\r\n<h3>Synthetic colors</h3>\r\nAn example of a synthetic coloring agent is FD&C Blue No. 1, a bright blue pigment made from coal tar and used in soft drinks, gelatin, hair dyes, and face powders, among other things.\r\n\r\nAnd, yes, as scientists have discovered more about the effects of coal-tar dyes, including the fact that some are carcinogenic, many of these coloring agents have been banned from use in food in one country or another but are still allowed in cosmetics.\r\n<h2 id=\"tab3\" >Flavor additives</h2>\r\nEvery cook worth his or her spice cabinet knows about natural flavor ingredients, especially salt, sugar, vinegar, wine, and fruit juices.\r\n\r\nArtificial flavoring agents reproduce natural flavors. For example, a teaspoon of fresh lemon juice in the batter lends cheesecake a certain <em>je ne sais quoi</em> (French for \"I don't know what\" — a little something special), but artificial lemon flavoring works just as well. You can sweeten your morning coffee with natural sugar or with the artificial sweetener saccharin.\r\n\r\nFlavor enhancers are a slightly different kettle of fish. They intensify a food's natural flavor instead of adding a new one. The best-known flavor enhancer is <em>monosodium glutamate (MSG),</em> widely used in Asian foods.\r\n<p class=\"article-tips warning\">Although it improves flavor, MSG may also trigger short-term, generally mild reactions, such as headaches, flushing, sweating, facial numbness and tingling, and rapid heartbeat in people sensitive to the seasoning.</p>\r\n\r\n<h2 id=\"tab4\" >Preservatives</h2>\r\nFood spoilage is a totally natural phenomenon. Milk sours. Bread molds. Meat and poultry rot. Vegetables wilt. Fats turn rancid. The first three kinds of spoilage are caused by <em>microbes</em> (bacteria, mold, and yeasts). The last two happen when food is exposed to <em>oxygen</em> (air).\r\n\r\nPreservative techniques such as cooking, chilling, canning, freezing, and drying prevent spoilage either by slowing the growth of the organisms that live on food or by protecting the food from the effects of oxygen. Chemical preservatives do essentially the same thing:\r\n<ul>\r\n \t<li><em>Antimicrobials</em> are natural or synthetic preservatives that protect food by slowing the growth of bacteria, molds, and yeasts.</li>\r\n \t<li><em>Antioxidants</em> are natural or synthetic preservatives that protect food by preventing food molecules from combining with oxygen (air).</li>\r\n</ul>\r\nThe table is a representative list of some common preservative chemicals and the foods in which they're found.\r\n<table><caption>Preservatives in Food</caption>\r\n<thead>\r\n<tr>\r\n<td width=\"143\">Preservative</td>\r\n<td width=\"270\">Found in …</td>\r\n</tr>\r\n</thead>\r\n<tbody>\r\n<tr>\r\n<td width=\"143\">Ascorbic acid<sup>*</sup></td>\r\n<td width=\"270\">Sausages, luncheon meats</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">Benzoic acid</td>\r\n<td width=\"270\">Beverages (soft drinks), ice cream, baked goods</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">BHA (butylated hydroxyanisole)</td>\r\n<td width=\"270\">Potato chips and other foods</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">BHT (butylated hydroxytoluene)</td>\r\n<td width=\"270\">Potato chips and other foods</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">Calcium propionate</td>\r\n<td width=\"270\">Breads, processed cheese</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">Isoascorbate*</td>\r\n<td width=\"270\">Luncheon meats and other foods</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">Sodium ascorbate<sup>*</sup></td>\r\n<td width=\"270\">Luncheon meats and other foods</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">Sodium benzoate</td>\r\n<td width=\"270\">Margarine, soft drinks</td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n<blockquote><em>* A form of vitamin C</em></blockquote>\r\n<h2 id=\"tab5\" >Other additives in food</h2>\r\nFood chemists use a variety of the following types of natural and chemical additives to improve the texture of food or prevent mixtures from separating:\r\n<ul>\r\n \t<li><em>Emulsifiers,</em> such as lecithin and polysorbate, keep liquid-plus-solids, such as chocolate pudding, from separating into liquid and solids. They can also keep two unfriendly liquids, such as oil and water, from divorcing so that your salad dressing stays smooth.</li>\r\n \t<li><em>Stabilizers,</em> such as the alginates (alginic acid) derived from seaweed, make food such as ice cream feel smoother, richer, or creamier in your mouth.</li>\r\n \t<li><em>Thickeners</em> are natural gums and starches, such as apple pectin or cornstarch, that add body to foods.</li>\r\n \t<li><em>Texturizers,</em> such as calcium chloride, keep foods such as canned apples, tomatoes, or potatoes from turning mushy.</li>\r\n</ul>\r\nAlthough many of these additives are derived from foods, their benefit is aesthetic (the food looks better and tastes better), not nutritional.","description":"Food additives may be natural or synthetic. For example, vitamin C is a natural preservative. <em>Butylated hydroxyanisole</em> (BHA) and <em>butylated hydroxytoluene </em>(BHT) are synthetic preservatives. To ensure your safety, both the natural <em>and</em> synthetic food additives used in the United States come only from the group of substances known as the generally recognized as safe (GRAS) list.\r\n\r\nAll additives on the GRAS list\r\n<ul>\r\n \t<li>Are approved by the Food and Drug Administration (FDA), meaning that agency is satisfied that the additive is safe and effective</li>\r\n \t<li>Must be used only in specifically limited amounts</li>\r\n \t<li>Must be used to satisfy a specific need in food products, such as protection against molds</li>\r\n \t<li>Must be effective, meaning that they must actually maintain freshness and safety</li>\r\n \t<li>Must be listed accurately on the label</li>\r\n</ul>\r\n<h2 id=\"tab1\" >Nutrient additives</h2>\r\nVitamin D, which is added to virtually all milk sold in the United States, is one example of a clearly beneficial food additive. Most U.S. bread and grain products are fortified with added B vitamins, plus iron and other essential minerals to replace what's lost when whole grains are milled into white flour for white bread. Some people say that people would be better off simply sticking to whole grains, but adding vitamins and minerals to white flours enhances a product that many people prefer.\r\n\r\nSome nutrients are also useful preservatives. For example, vitamin C is an antioxidant that slows food spoilage and prevents destructive chemical reactions, which is why American food packagers must add a form of vitamin C (<em>isoascorbic acid</em> or <em>sodium ascorbate</em>) to bacon and other luncheon meats to prevent the formation of potentially cancer-causing compounds.\r\n<h2 id=\"tab2\" >Color additives</h2>\r\nColors, flavoring agents, and flavor enhancers make food look and taste better. Like other food additives, these three may be either natural or synthetic.\r\n<h3>Natural colors</h3>\r\nOne good example of a natural coloring agent is <em>beta carotene,</em> the yellow pigment extracted from many fruits and vegetables and used to turn naturally white margarine to buttery yellow.\r\n\r\nSome other natural coloring agents are <em>annatto,</em> a yellow-to-pink pigment from a tropical tree; <em>chlorophyll,</em> the green pigment in green plants; <em>carmine,</em> a reddish extract of <em>cochineal</em> (a pigment from crushed beetles); <em>saffron,</em> a yellow herb; and <em>turmeric,</em> a yellow spice.\r\n<h3>Synthetic colors</h3>\r\nAn example of a synthetic coloring agent is FD&C Blue No. 1, a bright blue pigment made from coal tar and used in soft drinks, gelatin, hair dyes, and face powders, among other things.\r\n\r\nAnd, yes, as scientists have discovered more about the effects of coal-tar dyes, including the fact that some are carcinogenic, many of these coloring agents have been banned from use in food in one country or another but are still allowed in cosmetics.\r\n<h2 id=\"tab3\" >Flavor additives</h2>\r\nEvery cook worth his or her spice cabinet knows about natural flavor ingredients, especially salt, sugar, vinegar, wine, and fruit juices.\r\n\r\nArtificial flavoring agents reproduce natural flavors. For example, a teaspoon of fresh lemon juice in the batter lends cheesecake a certain <em>je ne sais quoi</em> (French for \"I don't know what\" — a little something special), but artificial lemon flavoring works just as well. You can sweeten your morning coffee with natural sugar or with the artificial sweetener saccharin.\r\n\r\nFlavor enhancers are a slightly different kettle of fish. They intensify a food's natural flavor instead of adding a new one. The best-known flavor enhancer is <em>monosodium glutamate (MSG),</em> widely used in Asian foods.\r\n<p class=\"article-tips warning\">Although it improves flavor, MSG may also trigger short-term, generally mild reactions, such as headaches, flushing, sweating, facial numbness and tingling, and rapid heartbeat in people sensitive to the seasoning.</p>\r\n\r\n<h2 id=\"tab4\" >Preservatives</h2>\r\nFood spoilage is a totally natural phenomenon. Milk sours. Bread molds. Meat and poultry rot. Vegetables wilt. Fats turn rancid. The first three kinds of spoilage are caused by <em>microbes</em> (bacteria, mold, and yeasts). The last two happen when food is exposed to <em>oxygen</em> (air).\r\n\r\nPreservative techniques such as cooking, chilling, canning, freezing, and drying prevent spoilage either by slowing the growth of the organisms that live on food or by protecting the food from the effects of oxygen. Chemical preservatives do essentially the same thing:\r\n<ul>\r\n \t<li><em>Antimicrobials</em> are natural or synthetic preservatives that protect food by slowing the growth of bacteria, molds, and yeasts.</li>\r\n \t<li><em>Antioxidants</em> are natural or synthetic preservatives that protect food by preventing food molecules from combining with oxygen (air).</li>\r\n</ul>\r\nThe table is a representative list of some common preservative chemicals and the foods in which they're found.\r\n<table><caption>Preservatives in Food</caption>\r\n<thead>\r\n<tr>\r\n<td width=\"143\">Preservative</td>\r\n<td width=\"270\">Found in …</td>\r\n</tr>\r\n</thead>\r\n<tbody>\r\n<tr>\r\n<td width=\"143\">Ascorbic acid<sup>*</sup></td>\r\n<td width=\"270\">Sausages, luncheon meats</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">Benzoic acid</td>\r\n<td width=\"270\">Beverages (soft drinks), ice cream, baked goods</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">BHA (butylated hydroxyanisole)</td>\r\n<td width=\"270\">Potato chips and other foods</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">BHT (butylated hydroxytoluene)</td>\r\n<td width=\"270\">Potato chips and other foods</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">Calcium propionate</td>\r\n<td width=\"270\">Breads, processed cheese</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">Isoascorbate*</td>\r\n<td width=\"270\">Luncheon meats and other foods</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">Sodium ascorbate<sup>*</sup></td>\r\n<td width=\"270\">Luncheon meats and other foods</td>\r\n</tr>\r\n<tr>\r\n<td width=\"143\">Sodium benzoate</td>\r\n<td width=\"270\">Margarine, soft drinks</td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n<blockquote><em>* A form of vitamin C</em></blockquote>\r\n<h2 id=\"tab5\" >Other additives in food</h2>\r\nFood chemists use a variety of the following types of natural and chemical additives to improve the texture of food or prevent mixtures from separating:\r\n<ul>\r\n \t<li><em>Emulsifiers,</em> such as lecithin and polysorbate, keep liquid-plus-solids, such as chocolate pudding, from separating into liquid and solids. They can also keep two unfriendly liquids, such as oil and water, from divorcing so that your salad dressing stays smooth.</li>\r\n \t<li><em>Stabilizers,</em> such as the alginates (alginic acid) derived from seaweed, make food such as ice cream feel smoother, richer, or creamier in your mouth.</li>\r\n \t<li><em>Thickeners</em> are natural gums and starches, such as apple pectin or cornstarch, that add body to foods.</li>\r\n \t<li><em>Texturizers,</em> such as calcium chloride, keep foods such as canned apples, tomatoes, or potatoes from turning mushy.</li>\r\n</ul>\r\nAlthough many of these additives are derived from foods, their benefit is aesthetic (the food looks better and tastes better), not nutritional.","blurb":"","authors":[{"authorId":10058,"name":"Carol Ann Rinzler","slug":"carol-ann-rinzler","description":" <p><b>Carol Ann Rinzler</b> is a former nutrition columnist for the <i>New York Daily News</i> and the author of more than 30 health-related books, including <i>Controlling Cholesterol For Dummies, Heartburn and Reflux For Dummies, The New Complete Book of Food</i>, the award-winning <i>Estrogen and Breast Cancer: A Warning for Women</i>, and <i>Leonardo&#8217;s Foot</i>, which the American Association for the Advancement of Science described as &#8220;some of the best writing about science for the non-scientist encountered in recent years.&#8221;</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10058"}}],"primaryCategoryTaxonomy":{"categoryId":34138,"title":"General Diet & Nutrition","slug":"general-diet-nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34138"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Nutrient additives","target":"#tab1"},{"label":"Color additives","target":"#tab2"},{"label":"Flavor additives","target":"#tab3"},{"label":"Preservatives","target":"#tab4"},{"label":"Other additives in food","target":"#tab5"}],"relatedArticles":{"fromBook":[{"articleId":224957,"title":"Beyond Additives: Foods Nature Never Made","slug":"beyond-additives-foods-nature-never-made","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/224957"}},{"articleId":224954,"title":"The Safety of Food Additives","slug":"safety-food-additives","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/224954"}},{"articleId":224948,"title":"Nature's Beneficial Chemistry","slug":"natures-beneficial-chemistry","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/224948"}},{"articleId":224945,"title":"Nonallergic Body Reactions to Food","slug":"nonallergic-body-reactions-food","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/224945"}},{"articleId":224942,"title":"Diagnosing Food Allergies","slug":"diagnosing-food-allergies","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/224942"}}],"fromCategory":[{"articleId":232629,"title":"Mindful Eating For Dummies Cheat Sheet","slug":"mindful-eating-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/232629"}},{"articleId":224957,"title":"Beyond Additives: Foods Nature Never Made","slug":"beyond-additives-foods-nature-never-made","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/224957"}},{"articleId":224954,"title":"The Safety of Food Additives","slug":"safety-food-additives","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/224954"}},{"articleId":224948,"title":"Nature's Beneficial Chemistry","slug":"natures-beneficial-chemistry","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/224948"}},{"articleId":224945,"title":"Nonallergic Body Reactions to Food","slug":"nonallergic-body-reactions-food","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/224945"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282425,"slug":"nutrition-for-dummies","isbn":"9781119723905","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"amazon":{"default":"https://www.amazon.com/gp/product/1119723906/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119723906/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119723906-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119723906/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119723906/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/nutrition-for-dummies-7th-edition-cover-9781119723905-203x255.jpg","width":203,"height":255},"title":"Nutrition For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b><b data-author-id=\"10058\">Carol Ann Rinzler</b></b> is a former nutrition columnist for the <i>New York Daily News</i> and the author of more than 30 health-related books, including <i>Controlling Cholesterol For Dummies, Heartburn and Reflux For Dummies, The New Complete Book of Food</i>, the award-winning <i>Estrogen and Breast Cancer: A Warning for Women</i>, and <i>Leonardo&#8217;s Foot</i>, which the American Association for the Advancement of Science described as &#8220;some of the best writing about science for the non-scientist encountered in recent years.&#8221;</p>","authors":[{"authorId":10058,"name":"Carol Ann Rinzler","slug":"carol-ann-rinzler","description":" <p><b>Carol Ann Rinzler</b> is a former nutrition columnist for the <i>New York Daily News</i> and the author of more than 30 health-related books, including <i>Controlling Cholesterol For Dummies, Heartburn and Reflux For Dummies, The New Complete Book of Food</i>, the award-winning <i>Estrogen and Breast Cancer: A Warning for Women</i>, and <i>Leonardo&#8217;s Foot</i>, which the American Association for the Advancement of Science described as &#8220;some of the best writing about science for the non-scientist encountered in recent years.&#8221;</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10058"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;general-diet-nutrition&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119723905&quot;]}]\" 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Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Keto Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34121"},"slug":"keto-diet","categoryId":34121}],"title":"What is the Keto Diet?","strippedTitle":"what is the keto diet?","slug":"what-is-the-keto-diet","canonicalUrl":"","seo":{"metaDescription":"Discover what the keto diet is, the various versions of the keto diet, what ketosis is, and what all the hype is about.","noIndex":0,"noFollow":0},"content":"The ketogenic diet (or keto diet for short) is an exceptionally well-researched and proven method to start working <em>with</em> your body, rather than against it, to improve your health. Following the basic rules of the keto lifestyle can help you\r\n<ul>\r\n \t<li>Feel more energized.</li>\r\n \t<li>Lose weight faster.</li>\r\n \t<li>Improve the health of your heart.</li>\r\n \t<li>Sharpen your mental focus.</li>\r\n</ul>\r\nIn addition to <a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/diet-nutrition/keto-diet/10-benefits-of-the-ketogenic-diet-264317/\" target=\"_blank\" rel=\"noopener\">these benefits</a>, there are a host of other long-term benefits that will leave you jumping for joy. Though it’s become popular recently, the keto diet has been used for almost a hundred years to heal and prevent disease — that’s a long track record of benefits.\r\n\r\nIn a nutshell, the keto diet is\r\n<ul>\r\n \t<li>High fat</li>\r\n \t<li>Moderate protein</li>\r\n \t<li>Very low carbohydrate</li>\r\n</ul>\r\nHaving grains and carbohydrates form the basis of every meal may seem like contemporary wisdom, but for most of human history, this wasn’t the case. Processed and easily digested carbohydrates fuel weight gain and unhealthy spikes in blood sugar with each bite; over the course of a lifetime, this destroys your health.\r\n\r\nThe keto diet puts your body into <em>ketosis,</em> a process where you use fats, rather than sugars from carbohydrates, to fuel your body. On the keto diet, you’ll learn to turn to nutritional powerhouses — fats — into the basis of your meals.\r\n\r\nThe truth is that fat really isn’t to blame for the increasingly common problems of obesity and being overweight that we always hear about. Fat is actually very good for you, keeps you feeling fuller longer, helps you lose weight, and improves your health over the long term.\r\n\r\nThere are a lot of misconceptions about nutrition in general, and the keto diet in particular. The keto lifestyle is much more than the “bacon wrapped in cheese” memes will have you believe — although you can eat cheese and bacon. It won’t wreak havoc on your heart or blood vessels, nor will it increase your cholesterol levels if you follow a whole-food-based keto lifestyle.\r\n\r\nDespite what many of us have been told for decades, we don’t need to eat many carbohydrates as part of a healthy lifestyle. Instead, eating a range of whole keto foods can be the key to healthy living. Keto is a flexible and adventurous lifestyle that isn’t a one-size-fits-all plan; there are several different varieties to fit with your lifestyle and goals.\r\n<h2 id=\"tab1\" >Standard ketogenic diet</h2>\r\nThe standard ketogenic diet is the basic version of the keto diet. It’s been around the longest and has the most evidence and research behind it. If you’re thinking about keto, you need to be very familiar with the standard ketogenic diet. It clearly breaks down the <a href=\"https://www.dummies.com/food-drink/special-diets/how-to-calculate-keto-macros/\" target=\"_blank\" rel=\"noopener\">sources of your daily calorie intake</a>, as follows:\r\n<ul>\r\n \t<li><strong>Fat:</strong> 70 percent</li>\r\n \t<li><strong>Protein:</strong> 25 percent</li>\r\n \t<li><strong>Carbohydrates:</strong> 5 percent</li>\r\n</ul>\r\n[caption id=\"attachment_264328\" align=\"alignnone\" width=\"535\"]<img class=\"size-full wp-image-264328\" src=\"https://www.dummies.com/wp-content/uploads/keto-standard-diet.jpg\" alt=\"standard keto diet macros \" width=\"535\" height=\"535\" /> ©By Fangfy/Shutterstock.com[/caption]\r\n\r\nHistorically, on this diet, you’ll generally eat about 25 grams of carbohydrates per day. However, we live in more flexible times, and some people eat as much as 50 grams per day. That’s okay, because most people stay in ketosis on 50 grams of carbs a day, so they don’t need to limit their carbs anymore. Over time, you’ll figure out what works best for you.\r\n\r\nThe amount of daily carbs is, at most, only a fifth of what many Americans eat. On the standard American diet, you get about 30 percent of calories from fat, 20 percent from protein, and 50 percent (or more) from carbohydrates. That means most Americans are eating about 250 grams of carbs or more per day. As you can imagine, making such a radical change from a carb-based diet to a fat-based one will have a massive impact on your health and energy levels.\r\n<p class=\"article-tips remember\">On the standard ketogenic diet, the ratio is 70:25:5 in terms of calories coming from fat, protein, and carbs. You should aim for 30 grams of carbs or fewer in a day.</p>\r\n\r\n<h2 id=\"tab2\" >Targeted ketogenic diet</h2>\r\nThe targeted ketogenic diet is geared toward athletes. It’s a slightly more flexible version of the keto diet because it allows you to eat more carbs around the time of your intense workouts. When you’re burning a lot of calories, the carbs you eat are consumed as fuel immediately, so your body doesn’t get “kicked out” of ketosis in the long term. As soon as you use up all the carbs during your workout, your body goes back to fat burning because there aren’t carbs left around when you’re more sedentary.\r\n\r\nThis choice is good for very active people who are exercising at high levels regularly (for hours, not minutes) or training for an intense athletic challenge that requires a lot of energy, like a marathon. Regardless, this is not a free pass to eat as many carbohydrates as you would on a high-carb diet. You should consume about 20 or 25 grams of easily digestible carbs approximately 30 to 45 minutes before you exercise. After exercising, you’ll go back to the regular keto diet. Keep in mind the total number of calories (including your pre-workout carbs) when coming up with your daily energy intake.\r\n<p class=\"article-tips remember\">It’s critical that you only eat enough carbs to fuel your workout, so your body goes back to burning fats when you’re done exercising. Generally, you should be well adjusted to the standard ketogenic diet for a couple months at least before you switch to this targeted version.</p>\r\n\r\n<h2 id=\"tab3\" >Cyclical ketogenic diet</h2>\r\nThe cyclical ketogenic diet is another more flexible keto option for highly trained athletes. We’re upping the playing field here — this is the ultramarathon runner or the professional athlete, not the weekend warrior. These athletes may increase their carb intake for a short time to “fuel” themselves for the high level of performance they’re about to commit to. The increase may be for a couple of days before a major training event — and the amount of carbs they consume is in line with the amount of physical activity they’re facing. Then they go back to the standard ketogenic diet after the major event is over. Although they may be out of ketosis during these “cheat days,” their high level of performance ensures that they’re still in the low-carb range because they’re burning so many more calories than usual.\r\n\r\nAnother group of people who follow the cyclical ketogenic diet are those who have a hard time sticking to the standard ketogenic diet and choose to have cheat days once in a while. This may involve going keto five days a week, with the weekends reserved for “cheat days.” For those who eat carbs on the weekend, or can’t stick to the standard ketogenic diet because of social pressures, it’s important not to go on carb-binging cycles. It’s quite a shift for the body to go from ketosis to high-carb so rapidly. Instead, increase your carbs to a “low-carb diet,” in the range of 150 to 200 grams on your cheat days. You won’t be in ketosis on those days — and it may take a while for your body to go back to ketosis even on your regular standard ketogenic diet days — but at least you’ll still have the benefits of cutting back on carbs.\r\n<p class=\"article-tips tip\">The cyclical ketogenic diet may be helpful for athletes and those who find it difficult to commit to the keto lifestyle. Keto is very flexible and can work with any lifestyle, as long as you make a commitment to health.</p>\r\n\r\n<h2 id=\"tab4\" >High-protein ketogenic diet</h2>\r\nIn the high-protein ketogenic diet, you increase the percent of calories from protein. Commonly, this breaks down as follows:\r\n<ul>\r\n \t<li><strong>Fat:</strong> 60 percent</li>\r\n \t<li><strong>Protein:</strong> 35 percent</li>\r\n \t<li><strong>Carbohydrate:</strong> 5 percent</li>\r\n</ul>\r\nThis option is best for people who are concerned about losing muscle or even want to bulk up, like bodybuilders or individuals who have very low lean body muscle mass. Generally, keto is a muscle neutral diet (you don’t gain or lose it), so adding protein is a great choice for those who want to gain muscle. In this diet, you’re still in ketosis, but you don’t necessarily have as high a level of ketones as someone on the standard ketogenic diet. It’s hard, but possible, to get kicked out of ketosis if you go higher than the recommended 35 percent of calories from protein. It’s also important on this type of keto diet to remember to eat a range of protein foods that are healthy and nutritious.\r\n<h2 id=\"tab5\" >Burning fat: Ketosis</h2>\r\n<em>Ketosis</em> is the process your body uses to breaks down ketone bodies for most of its energy needs. Ketones come from fatty acids regardless of whether you eat them or get them from your fat cells. Your body prefers to use glucose for energy (see the preceding section), so ketosis only occurs when you don’t have enough glucose coming in from your diet. On a keto diet, your body switches from glycolysis to ketosis as the primary energy generator.\r\n\r\nFat, like carbohydrates, is also a source of calories, but it provides a whopping nine calories per gram, compared to the measly four calories you get from carbs and protein. This means, head to head, fat is always a more efficient source of energy than carbohydrates.\r\n\r\nOn the keto diet, instead of using glycolysis for energy, fatty acids are broken down into three types of ketones that provide energy to all your body’s cells:\r\n<ul>\r\n \t<li><strong>Acetoacetate: </strong>The main ketone made by your liver.</li>\r\n \t<li><strong>β-hydroxybutyric acid:</strong> The main ketone in your bloodstream and the source of ketones’ anti-inflammatory benefits.</li>\r\n \t<li><strong>Acetone:</strong> The least common ketone; it doesn’t provide energy, but it is responsible for carrying waste out of the body. It’s responsible for <em>keto breath</em> (the fruity or moldy breath that some people have when in ketosis) because it’s ridding the body of excess acetone through the lungs.</li>\r\n</ul>\r\nImportantly, fatty acids not only make ketones but also are able to produce glucose if you aren’t getting it from your diet. That’s why, even on the keto diet, your blood sugar levels don’t drop precipitously. They also don’t rise astronomically, as they do on a carb-rich diet, every time you take a bite of food.\r\n\r\nThe liver, the workhorse of metabolism, can’t use ketones as its energy source, so it’s crucial that fat can be turned into glucose to support the liver during <a href=\"https://www.dummies.com/food-drink/special-diets/how-long-does-it-take-to-get-into-ketosis/\" target=\"_blank\" rel=\"noopener\">ketosis</a>. Like glucose, ketones are also a source of energy for the brain and provide its fuel during ketosis. Ketones may be better brain fuel than carbohydrates because they’ve been shown to improve the health of our brain cells and may be helpful in preventing neurodegenerative diseases like Alzheimer’s.\r\n<p class=\"article-tips tech\">The words <em>ketosis</em>, <em>ketogenesis</em>, and <em>ketogenic</em> are all derived from a similar root, meaning to produce and utilize ketone bodies as the primary form of energy. That’s where the names <em>ketogenic</em> diet and <em>keto</em> diet come from!</p>","description":"The ketogenic diet (or keto diet for short) is an exceptionally well-researched and proven method to start working <em>with</em> your body, rather than against it, to improve your health. Following the basic rules of the keto lifestyle can help you\r\n<ul>\r\n \t<li>Feel more energized.</li>\r\n \t<li>Lose weight faster.</li>\r\n \t<li>Improve the health of your heart.</li>\r\n \t<li>Sharpen your mental focus.</li>\r\n</ul>\r\nIn addition to <a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/diet-nutrition/keto-diet/10-benefits-of-the-ketogenic-diet-264317/\" target=\"_blank\" rel=\"noopener\">these benefits</a>, there are a host of other long-term benefits that will leave you jumping for joy. Though it’s become popular recently, the keto diet has been used for almost a hundred years to heal and prevent disease — that’s a long track record of benefits.\r\n\r\nIn a nutshell, the keto diet is\r\n<ul>\r\n \t<li>High fat</li>\r\n \t<li>Moderate protein</li>\r\n \t<li>Very low carbohydrate</li>\r\n</ul>\r\nHaving grains and carbohydrates form the basis of every meal may seem like contemporary wisdom, but for most of human history, this wasn’t the case. Processed and easily digested carbohydrates fuel weight gain and unhealthy spikes in blood sugar with each bite; over the course of a lifetime, this destroys your health.\r\n\r\nThe keto diet puts your body into <em>ketosis,</em> a process where you use fats, rather than sugars from carbohydrates, to fuel your body. On the keto diet, you’ll learn to turn to nutritional powerhouses — fats — into the basis of your meals.\r\n\r\nThe truth is that fat really isn’t to blame for the increasingly common problems of obesity and being overweight that we always hear about. Fat is actually very good for you, keeps you feeling fuller longer, helps you lose weight, and improves your health over the long term.\r\n\r\nThere are a lot of misconceptions about nutrition in general, and the keto diet in particular. The keto lifestyle is much more than the “bacon wrapped in cheese” memes will have you believe — although you can eat cheese and bacon. It won’t wreak havoc on your heart or blood vessels, nor will it increase your cholesterol levels if you follow a whole-food-based keto lifestyle.\r\n\r\nDespite what many of us have been told for decades, we don’t need to eat many carbohydrates as part of a healthy lifestyle. Instead, eating a range of whole keto foods can be the key to healthy living. Keto is a flexible and adventurous lifestyle that isn’t a one-size-fits-all plan; there are several different varieties to fit with your lifestyle and goals.\r\n<h2 id=\"tab1\" >Standard ketogenic diet</h2>\r\nThe standard ketogenic diet is the basic version of the keto diet. It’s been around the longest and has the most evidence and research behind it. If you’re thinking about keto, you need to be very familiar with the standard ketogenic diet. It clearly breaks down the <a href=\"https://www.dummies.com/food-drink/special-diets/how-to-calculate-keto-macros/\" target=\"_blank\" rel=\"noopener\">sources of your daily calorie intake</a>, as follows:\r\n<ul>\r\n \t<li><strong>Fat:</strong> 70 percent</li>\r\n \t<li><strong>Protein:</strong> 25 percent</li>\r\n \t<li><strong>Carbohydrates:</strong> 5 percent</li>\r\n</ul>\r\n[caption id=\"attachment_264328\" align=\"alignnone\" width=\"535\"]<img class=\"size-full wp-image-264328\" src=\"https://www.dummies.com/wp-content/uploads/keto-standard-diet.jpg\" alt=\"standard keto diet macros \" width=\"535\" height=\"535\" /> ©By Fangfy/Shutterstock.com[/caption]\r\n\r\nHistorically, on this diet, you’ll generally eat about 25 grams of carbohydrates per day. However, we live in more flexible times, and some people eat as much as 50 grams per day. That’s okay, because most people stay in ketosis on 50 grams of carbs a day, so they don’t need to limit their carbs anymore. Over time, you’ll figure out what works best for you.\r\n\r\nThe amount of daily carbs is, at most, only a fifth of what many Americans eat. On the standard American diet, you get about 30 percent of calories from fat, 20 percent from protein, and 50 percent (or more) from carbohydrates. That means most Americans are eating about 250 grams of carbs or more per day. As you can imagine, making such a radical change from a carb-based diet to a fat-based one will have a massive impact on your health and energy levels.\r\n<p class=\"article-tips remember\">On the standard ketogenic diet, the ratio is 70:25:5 in terms of calories coming from fat, protein, and carbs. You should aim for 30 grams of carbs or fewer in a day.</p>\r\n\r\n<h2 id=\"tab2\" >Targeted ketogenic diet</h2>\r\nThe targeted ketogenic diet is geared toward athletes. It’s a slightly more flexible version of the keto diet because it allows you to eat more carbs around the time of your intense workouts. When you’re burning a lot of calories, the carbs you eat are consumed as fuel immediately, so your body doesn’t get “kicked out” of ketosis in the long term. As soon as you use up all the carbs during your workout, your body goes back to fat burning because there aren’t carbs left around when you’re more sedentary.\r\n\r\nThis choice is good for very active people who are exercising at high levels regularly (for hours, not minutes) or training for an intense athletic challenge that requires a lot of energy, like a marathon. Regardless, this is not a free pass to eat as many carbohydrates as you would on a high-carb diet. You should consume about 20 or 25 grams of easily digestible carbs approximately 30 to 45 minutes before you exercise. After exercising, you’ll go back to the regular keto diet. Keep in mind the total number of calories (including your pre-workout carbs) when coming up with your daily energy intake.\r\n<p class=\"article-tips remember\">It’s critical that you only eat enough carbs to fuel your workout, so your body goes back to burning fats when you’re done exercising. Generally, you should be well adjusted to the standard ketogenic diet for a couple months at least before you switch to this targeted version.</p>\r\n\r\n<h2 id=\"tab3\" >Cyclical ketogenic diet</h2>\r\nThe cyclical ketogenic diet is another more flexible keto option for highly trained athletes. We’re upping the playing field here — this is the ultramarathon runner or the professional athlete, not the weekend warrior. These athletes may increase their carb intake for a short time to “fuel” themselves for the high level of performance they’re about to commit to. The increase may be for a couple of days before a major training event — and the amount of carbs they consume is in line with the amount of physical activity they’re facing. Then they go back to the standard ketogenic diet after the major event is over. Although they may be out of ketosis during these “cheat days,” their high level of performance ensures that they’re still in the low-carb range because they’re burning so many more calories than usual.\r\n\r\nAnother group of people who follow the cyclical ketogenic diet are those who have a hard time sticking to the standard ketogenic diet and choose to have cheat days once in a while. This may involve going keto five days a week, with the weekends reserved for “cheat days.” For those who eat carbs on the weekend, or can’t stick to the standard ketogenic diet because of social pressures, it’s important not to go on carb-binging cycles. It’s quite a shift for the body to go from ketosis to high-carb so rapidly. Instead, increase your carbs to a “low-carb diet,” in the range of 150 to 200 grams on your cheat days. You won’t be in ketosis on those days — and it may take a while for your body to go back to ketosis even on your regular standard ketogenic diet days — but at least you’ll still have the benefits of cutting back on carbs.\r\n<p class=\"article-tips tip\">The cyclical ketogenic diet may be helpful for athletes and those who find it difficult to commit to the keto lifestyle. Keto is very flexible and can work with any lifestyle, as long as you make a commitment to health.</p>\r\n\r\n<h2 id=\"tab4\" >High-protein ketogenic diet</h2>\r\nIn the high-protein ketogenic diet, you increase the percent of calories from protein. Commonly, this breaks down as follows:\r\n<ul>\r\n \t<li><strong>Fat:</strong> 60 percent</li>\r\n \t<li><strong>Protein:</strong> 35 percent</li>\r\n \t<li><strong>Carbohydrate:</strong> 5 percent</li>\r\n</ul>\r\nThis option is best for people who are concerned about losing muscle or even want to bulk up, like bodybuilders or individuals who have very low lean body muscle mass. Generally, keto is a muscle neutral diet (you don’t gain or lose it), so adding protein is a great choice for those who want to gain muscle. In this diet, you’re still in ketosis, but you don’t necessarily have as high a level of ketones as someone on the standard ketogenic diet. It’s hard, but possible, to get kicked out of ketosis if you go higher than the recommended 35 percent of calories from protein. It’s also important on this type of keto diet to remember to eat a range of protein foods that are healthy and nutritious.\r\n<h2 id=\"tab5\" >Burning fat: Ketosis</h2>\r\n<em>Ketosis</em> is the process your body uses to breaks down ketone bodies for most of its energy needs. Ketones come from fatty acids regardless of whether you eat them or get them from your fat cells. Your body prefers to use glucose for energy (see the preceding section), so ketosis only occurs when you don’t have enough glucose coming in from your diet. On a keto diet, your body switches from glycolysis to ketosis as the primary energy generator.\r\n\r\nFat, like carbohydrates, is also a source of calories, but it provides a whopping nine calories per gram, compared to the measly four calories you get from carbs and protein. This means, head to head, fat is always a more efficient source of energy than carbohydrates.\r\n\r\nOn the keto diet, instead of using glycolysis for energy, fatty acids are broken down into three types of ketones that provide energy to all your body’s cells:\r\n<ul>\r\n \t<li><strong>Acetoacetate: </strong>The main ketone made by your liver.</li>\r\n \t<li><strong>β-hydroxybutyric acid:</strong> The main ketone in your bloodstream and the source of ketones’ anti-inflammatory benefits.</li>\r\n \t<li><strong>Acetone:</strong> The least common ketone; it doesn’t provide energy, but it is responsible for carrying waste out of the body. It’s responsible for <em>keto breath</em> (the fruity or moldy breath that some people have when in ketosis) because it’s ridding the body of excess acetone through the lungs.</li>\r\n</ul>\r\nImportantly, fatty acids not only make ketones but also are able to produce glucose if you aren’t getting it from your diet. That’s why, even on the keto diet, your blood sugar levels don’t drop precipitously. They also don’t rise astronomically, as they do on a carb-rich diet, every time you take a bite of food.\r\n\r\nThe liver, the workhorse of metabolism, can’t use ketones as its energy source, so it’s crucial that fat can be turned into glucose to support the liver during <a href=\"https://www.dummies.com/food-drink/special-diets/how-long-does-it-take-to-get-into-ketosis/\" target=\"_blank\" rel=\"noopener\">ketosis</a>. Like glucose, ketones are also a source of energy for the brain and provide its fuel during ketosis. Ketones may be better brain fuel than carbohydrates because they’ve been shown to improve the health of our brain cells and may be helpful in preventing neurodegenerative diseases like Alzheimer’s.\r\n<p class=\"article-tips tech\">The words <em>ketosis</em>, <em>ketogenesis</em>, and <em>ketogenic</em> are all derived from a similar root, meaning to produce and utilize ketone bodies as the primary form of energy. That’s where the names <em>ketogenic</em> diet and <em>keto</em> diet come from!</p>","blurb":"","authors":[{"authorId":30412,"name":"Vicky Abrams","slug":"vicky-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/30412"}},{"authorId":30413,"name":"Rami Abrams","slug":"rami-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/30413"}}],"primaryCategoryTaxonomy":{"categoryId":34121,"title":"Keto Diet","slug":"keto-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34121"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Standard ketogenic diet","target":"#tab1"},{"label":"Targeted ketogenic diet","target":"#tab2"},{"label":"Cyclical ketogenic diet","target":"#tab3"},{"label":"High-protein ketogenic diet","target":"#tab4"},{"label":"Burning fat: Ketosis","target":"#tab5"}],"relatedArticles":{"fromBook":[{"articleId":264322,"title":"How Long Does It Take to Get into Ketosis?","slug":"how-long-does-it-take-to-get-into-ketosis","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264322"}},{"articleId":264317,"title":"10 Benefits of the Ketogenic Diet","slug":"10-benefits-of-the-ketogenic-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264317"}},{"articleId":264312,"title":"Symptoms and Remedies for Keto Flu","slug":"symptoms-and-remedies-for-keto-flu","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264312"}},{"articleId":264309,"title":"Intermittent Fasting and the Keto Diet","slug":"intermittent-fasting-and-the-keto-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264309"}},{"articleId":264306,"title":"How to Calculate Keto Macros","slug":"how-to-calculate-keto-macros","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264306"}}],"fromCategory":[{"articleId":264322,"title":"How Long Does It Take to Get into Ketosis?","slug":"how-long-does-it-take-to-get-into-ketosis","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264322"}},{"articleId":264317,"title":"10 Benefits of the Ketogenic Diet","slug":"10-benefits-of-the-ketogenic-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264317"}},{"articleId":264312,"title":"Symptoms and Remedies for Keto Flu","slug":"symptoms-and-remedies-for-keto-flu","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264312"}},{"articleId":264309,"title":"Intermittent Fasting and the Keto Diet","slug":"intermittent-fasting-and-the-keto-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264309"}},{"articleId":264306,"title":"How to Calculate Keto Macros","slug":"how-to-calculate-keto-macros","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264306"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282334,"slug":"keto-diet-for-dummies","isbn":"9781119578925","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119578922-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/keto-diet-for-dummies-cover-9781119578925-203x255.jpg","width":203,"height":255},"title":"Keto Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"30412\">Rami and Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low-carb lifestyle blog; <i>Total Keto Diet,</i> one of the most popular keto apps; and So Nourished, Inc., a low-carb product company, to help share its health benefits around the world. </p>","authors":[{"authorId":30413,"name":"Rami Abrams","slug":"rami-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/30413"}},{"authorId":30412,"name":"Vicky Abrams","slug":"vicky-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/30412"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;keto-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119578925&quot;]}]\" id=\"du-slot-63221b45812c3\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;keto-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119578925&quot;]}]\" id=\"du-slot-63221b4581daa\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-07-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":264327},{"headers":{"creationTime":"2016-03-27T12:08:59+00:00","modifiedTime":"2022-07-28T18:15:19+00:00","timestamp":"2022-09-14T18:19:49+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Belly Fat Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"},"slug":"belly-fat-diet","categoryId":34106}],"title":"Seven Foods That Fight Inflammation and Belly Fat","strippedTitle":"seven foods that fight inflammation and belly fat","slug":"seven-foods-that-fight-inflammation-and-belly-fat","canonicalUrl":"","seo":{"metaDescription":"When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequ","noIndex":0,"noFollow":0},"content":"When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequences associated with it — but only if you also eliminate the <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/ten-belly-bloating-foods/\" target=\"_blank\" rel=\"noopener\">foods that cause inflammation</a>. When inflammation is under control, not only will you have more energy and feel better overall, but you’ll also find that weight loss and reduction of belly fat both become easier!\r\n\r\nTry adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation.","description":"When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequences associated with it — but only if you also eliminate the <a href=\"https://www.dummies.com/health/exercise/lose-belly-fat/ten-belly-bloating-foods/\" target=\"_blank\" rel=\"noopener\">foods that cause inflammation</a>. When inflammation is under control, not only will you have more energy and feel better overall, but you’ll also find that weight loss and reduction of belly fat both become easier!\r\n\r\nTry adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation.","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34106,"title":"Belly Fat Diet","slug":"belly-fat-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34106"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204891,"title":"10 Nutrients That Shrink Your Belly","slug":"10-nutrients-that-shrink-your-belly","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204891"}}],"fromCategory":[{"articleId":256927,"title":"Foods That Cause Belly Bloat","slug":"foods-that-cause-belly-bloat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256927"}},{"articleId":256922,"title":"Foods that Burn Belly Fat","slug":"foods-that-burn-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/256922"}},{"articleId":208197,"title":"Belly Fat Diet For Dummies Cheat Sheet","slug":"belly-fat-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208197"}},{"articleId":204894,"title":"Know Your Body Type to Start Losing Belly Fat","slug":"know-your-body-type-to-start-losing-belly-fat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204894"}},{"articleId":204891,"title":"10 Nutrients That Shrink Your Belly","slug":"10-nutrients-that-shrink-your-belly","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204891"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281991,"slug":"belly-fat-diet-for-dummies","isbn":"9781118345856","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","belly-fat-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118345851-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118345851/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/belly-fat-diet-for-dummies-cover-9781118345856-202x255.jpg","width":202,"height":255},"title":"Belly 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id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;belly-fat-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118345856&quot;]}]\" id=\"du-slot-63221b45744eb\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;belly-fat-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118345856&quot;]}]\" id=\"du-slot-63221b4574fa0\"></div></div>"},"articleType":{"articleType":"Step by Step","articleList":null,"content":[{"title":"Fruits and vegetables","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356933.image0.jpg","width":400,"height":274},"content":"<p>All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.</p>\n<p>Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.</p>\n"},{"title":"Green tea","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356934.image1.jpg","width":400,"height":266},"content":"<p>This mild beverage is great for helping shrink your waistline as well as for decreasing inflammation. The flavonoids in this tea have natural anti-inflammatory properties. And the compound EGCG in green tea has been shown to help reduce body fat.</p>\n"},{"title":"Monounsaturated fats","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356935.image2.jpg","width":400,"height":265},"content":"<p>These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado.</p>\n"},{"title":"Omega-3 fatty acids","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356936.image3.jpg","width":400,"height":254},"content":"<p>Research has shown that a diet with a high percentage of omega-3 fatty acids and a low percentage of omega-6 fatty acids has been linked with decreased inflammation. Food sources of omega-3s include walnuts, flaxseed, and fish, such as wild Alaskan salmon.</p>\n"},{"title":"Spices","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356937.image4.jpg","width":400,"height":266},"content":"<p>Certain spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have potent inflammation-reducing capabilities, so try adding them to meals as often as possible.</p>\n"},{"title":"Water","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356938.image5.jpg","width":267,"height":400},"content":"<p>Staying hydrated is essential to flushing inflammation-causing toxins out of your body. Aim for 64 ounces of water per day. <b><i>Remember:</i></b> Add an additional 8 ounces of water for every 30 minutes of exercise as well.</p>\n"},{"title":"Whole grains","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/356939.image6.jpg","width":400,"height":266},"content":"<p>Rich in fiber, whole grains help control the insulin response in your body. The high B vitamin content of whole grains also helps reduce the inflammatory hormone <i>homocystine</i> in the body.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-07-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":204893},{"headers":{"creationTime":"2019-09-23T04:32:16+00:00","modifiedTime":"2022-07-28T18:06:31+00:00","timestamp":"2022-09-14T18:19:49+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Keto Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34121"},"slug":"keto-diet","categoryId":34121}],"title":"Symptoms and Remedies for Keto Flu","strippedTitle":"symptoms and remedies for keto flu","slug":"symptoms-and-remedies-for-keto-flu","canonicalUrl":"","seo":{"metaDescription":"When you embark on the keto diet, ensure that you know the symptoms of the keto flu, how to avoid it, and how to alleviate the symptoms.","noIndex":0,"noFollow":0},"content":"Keto flu is one of the most frequently experienced consequences of implementing a <a href=\"https://www.dummies.com/food-drink/special-diets/keto-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">keto diet</a> plan, but it can be overcome quite easily if you’re prepared with a few tricks up your sleeve.\r\n<h2 id=\"tab1\" >Symptoms of keto flu</h2>\r\nYou’ll know you are going through the keto flu if you have\r\n<ul>\r\n \t<li>Muscle aches and weakness</li>\r\n \t<li>Brain fog and difficulty concentrating</li>\r\n \t<li>Headaches</li>\r\n \t<li>Intense fatigue</li>\r\n \t<li>Insomnia</li>\r\n \t<li>Gut issues like indigestion, constipation, and even diarrhea</li>\r\n</ul>\r\nYour body is making a significant change in its basic mode of operation, and the keto flu and other symptoms are just signs that the kinks are getting worked out. As your glucose stores drop and your body turns to fat as the primary source of energy, the many genes, enzymes, and proteins needed to accomplish this goal must come out of hibernation and ramp up to do the job. Your body has to go through the transition period of getting used to these new processes before it can become efficient at using fat as fuel.\r\n<h2 id=\"tab2\" >When does keto flu hit?</h2>\r\nThe keto flu is a common speedbump that, if it happens, will begin a few days into starting the keto journey.\r\n\r\nThe first thing you’ll need is patience. Your body is doing its best to keep up with your good intentions — give it time and remember to be gentle with yourself and your body. Make sure that you won’t be preparing for a major exam, gearing up for an intense work deadline, or having a slew of social activities around the time of your keto transition.\r\n\r\nIf you have a break from work or school, use that time to start the keto diet. Or, if you can’t afford that luxury, at least make sure it’s at a time of relative calm in your life. You need to remove as many obstacles as you can to ensure you stay on keto; trying to completely change your eating style while going through other life transitions or periods of stress can be overwhelming.\r\n\r\nIf you don’t have any downtime to transition, or you’re trying to go keto a second or third time because of roadblocks in the past, a good suggestion is to slowly decrease your carb intake instead of jumping headfirst into a diet where you’re suddenly restricted to 25 grams of carbs per day. You’ll still get to ketosis if your journey takes a little longer. If you’re on the standard American diet, you’re likely consuming 150 to 200 grams of carbs per day; over a few weeks, slowly drop down to less than 50 grams of carbs per day. This will help decrease your risk of going through severe keto flu.\r\n<h2 id=\"tab3\" >The authors keto flu experience</h2>\r\nWhen we first started the keto journey, we were ready to go all in. We fasted for two days, drinking water often and walking around a local park for an hour and a half each day to burn up our excess glycogen stores. We thought, “Faster is always better, right?” Not so fast.\r\n\r\nWhen day three hit, just as we began to get excited about digging into our avocado and coconut oil stores, the keto flu hit — and it hit hard. To say we felt like we had been run over by a truck was an understatement. We found it difficult to get out of bed, not only from fatigue, but also because as soon as we tried, the room immediately would go in and out of focus. Nausea hit like a ton of bricks, and we spent a lot of time in the bathroom. Both blood and urine tests showed that we were fully in ketosis, but being chained to the toilet put a damper on our celebration.\r\n<h2 id=\"tab4\" >Remedies for the keto flu</h2>\r\nIf you do end up experiencing symptoms of keto flu, you can decrease the severity — or eliminate it altogether — by following a few simple steps. In no particular order, here are five remedies to get you through the keto flu:\r\n<ul>\r\n \t<li><strong>Take an Epsom salt bath.</strong> Epsom salts are magnesium sulfate crystals, and they’re great for relaxing sore muscles and decreasing pain. We recommend putting 1 or 2 cups of Epsom salts in a warm (not scalding) bath and soaking for at least 20 minutes. For an added benefit, choose a lavender and Epsom salt combo or add a few drops of lavender oil to your bath. Lavender is also known for its ability to relieve tight muscles and will add a relaxing and soothing quality to your experience.</li>\r\n \t<li><strong>Eat (and drink) your minerals (salt, potassium, and magnesium).</strong> You can quickly lose salt and potassium on the ketogenic diet, so it’s vital that you replace them. Losing these essential minerals can cause the symptoms of keto flu, so if you replace them before they get too low, you may save yourself a challenging few days. Additionally, magnesium helps mitigate symptoms like constipation and muscle aches. To replenish these lost minerals, drink electrolyte water or bone or vegetable broth, and eat potassium-rich foods like avocado. Another good option is to take a potassium and magnesium supplement during your transition and get friendly with the salt shaker.</li>\r\n</ul>\r\n[caption id=\"attachment_264313\" align=\"alignnone\" width=\"533\"]<img class=\"size-full wp-image-264313\" src=\"https://www.dummies.com/wp-content/uploads/keto-bone-broth.jpg\" alt=\"Cup of bone broth\" width=\"533\" height=\"400\" /> ©By Whiteaster/Shutterstock.com<br /><br />Add bone broth to your keto diet to replenish lost minerals.[/caption]\r\n<ul>\r\n \t<li><strong>Stay hydrated. </strong>You should be drinking half your body weight in ounces of water per day. For example, if you weigh 200 pounds, you should be drinking 100 ounces of water, but that’s just a baseline.</li>\r\n \t<li><strong>Ditch the coffee and alcohol.</strong> If you’re addicted to your morning latte, then at least try to decrease your intake. Both caffeine and alcohol are diuretics, meaning they make you urinate more and can worsen the dehydration that often occurs as you transition to keto (as glucose and glycogen leave your body, they carry three to four times their weight in water with it). Try reducing your intake of both beverages as you’ll be chasing after your own tail — and getting nowhere fast — if you continue with the double espressos or after-dinner cocktails during your transition.</li>\r\n \t<li><strong>Don’t be afraid to take a rain check.</strong> If you have the keto flu, you’re probably not going to feel like going anywhere. Don’t be afraid to let friends and family know that you’ll have to reschedule something for another time. Relaxation and rest are very important — don’t underestimate them!</li>\r\n</ul>\r\n<p class=\"article-tips remember\">While going full bore will get you to ketosis faster, it isn’t necessarily the healthiest — or most sustainable — way to go. If you’re planning on kicking off ketosis with an <a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/diet-nutrition/keto-diet/intermittent-fasting-and-the-keto-diet-264309/\" target=\"_blank\" rel=\"noopener\">intermittent fast</a> and you’re physically prepared and able, then go for it. But stay well hydrated and add some electrolyte water or even a bit of bone broth to your hydration regimen. If you start noticing symptoms or begin feeling unwell, make sure to have your favorite electrolyte replacement within easy reach. If you get a nasty case of keto flu, you’ll be happy that you took some time to prepare for the worst-case scenario.</p>","description":"Keto flu is one of the most frequently experienced consequences of implementing a <a href=\"https://www.dummies.com/food-drink/special-diets/keto-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">keto diet</a> plan, but it can be overcome quite easily if you’re prepared with a few tricks up your sleeve.\r\n<h2 id=\"tab1\" >Symptoms of keto flu</h2>\r\nYou’ll know you are going through the keto flu if you have\r\n<ul>\r\n \t<li>Muscle aches and weakness</li>\r\n \t<li>Brain fog and difficulty concentrating</li>\r\n \t<li>Headaches</li>\r\n \t<li>Intense fatigue</li>\r\n \t<li>Insomnia</li>\r\n \t<li>Gut issues like indigestion, constipation, and even diarrhea</li>\r\n</ul>\r\nYour body is making a significant change in its basic mode of operation, and the keto flu and other symptoms are just signs that the kinks are getting worked out. As your glucose stores drop and your body turns to fat as the primary source of energy, the many genes, enzymes, and proteins needed to accomplish this goal must come out of hibernation and ramp up to do the job. Your body has to go through the transition period of getting used to these new processes before it can become efficient at using fat as fuel.\r\n<h2 id=\"tab2\" >When does keto flu hit?</h2>\r\nThe keto flu is a common speedbump that, if it happens, will begin a few days into starting the keto journey.\r\n\r\nThe first thing you’ll need is patience. Your body is doing its best to keep up with your good intentions — give it time and remember to be gentle with yourself and your body. Make sure that you won’t be preparing for a major exam, gearing up for an intense work deadline, or having a slew of social activities around the time of your keto transition.\r\n\r\nIf you have a break from work or school, use that time to start the keto diet. Or, if you can’t afford that luxury, at least make sure it’s at a time of relative calm in your life. You need to remove as many obstacles as you can to ensure you stay on keto; trying to completely change your eating style while going through other life transitions or periods of stress can be overwhelming.\r\n\r\nIf you don’t have any downtime to transition, or you’re trying to go keto a second or third time because of roadblocks in the past, a good suggestion is to slowly decrease your carb intake instead of jumping headfirst into a diet where you’re suddenly restricted to 25 grams of carbs per day. You’ll still get to ketosis if your journey takes a little longer. If you’re on the standard American diet, you’re likely consuming 150 to 200 grams of carbs per day; over a few weeks, slowly drop down to less than 50 grams of carbs per day. This will help decrease your risk of going through severe keto flu.\r\n<h2 id=\"tab3\" >The authors keto flu experience</h2>\r\nWhen we first started the keto journey, we were ready to go all in. We fasted for two days, drinking water often and walking around a local park for an hour and a half each day to burn up our excess glycogen stores. We thought, “Faster is always better, right?” Not so fast.\r\n\r\nWhen day three hit, just as we began to get excited about digging into our avocado and coconut oil stores, the keto flu hit — and it hit hard. To say we felt like we had been run over by a truck was an understatement. We found it difficult to get out of bed, not only from fatigue, but also because as soon as we tried, the room immediately would go in and out of focus. Nausea hit like a ton of bricks, and we spent a lot of time in the bathroom. Both blood and urine tests showed that we were fully in ketosis, but being chained to the toilet put a damper on our celebration.\r\n<h2 id=\"tab4\" >Remedies for the keto flu</h2>\r\nIf you do end up experiencing symptoms of keto flu, you can decrease the severity — or eliminate it altogether — by following a few simple steps. In no particular order, here are five remedies to get you through the keto flu:\r\n<ul>\r\n \t<li><strong>Take an Epsom salt bath.</strong> Epsom salts are magnesium sulfate crystals, and they’re great for relaxing sore muscles and decreasing pain. We recommend putting 1 or 2 cups of Epsom salts in a warm (not scalding) bath and soaking for at least 20 minutes. For an added benefit, choose a lavender and Epsom salt combo or add a few drops of lavender oil to your bath. Lavender is also known for its ability to relieve tight muscles and will add a relaxing and soothing quality to your experience.</li>\r\n \t<li><strong>Eat (and drink) your minerals (salt, potassium, and magnesium).</strong> You can quickly lose salt and potassium on the ketogenic diet, so it’s vital that you replace them. Losing these essential minerals can cause the symptoms of keto flu, so if you replace them before they get too low, you may save yourself a challenging few days. Additionally, magnesium helps mitigate symptoms like constipation and muscle aches. To replenish these lost minerals, drink electrolyte water or bone or vegetable broth, and eat potassium-rich foods like avocado. Another good option is to take a potassium and magnesium supplement during your transition and get friendly with the salt shaker.</li>\r\n</ul>\r\n[caption id=\"attachment_264313\" align=\"alignnone\" width=\"533\"]<img class=\"size-full wp-image-264313\" src=\"https://www.dummies.com/wp-content/uploads/keto-bone-broth.jpg\" alt=\"Cup of bone broth\" width=\"533\" height=\"400\" /> ©By Whiteaster/Shutterstock.com<br /><br />Add bone broth to your keto diet to replenish lost minerals.[/caption]\r\n<ul>\r\n \t<li><strong>Stay hydrated. </strong>You should be drinking half your body weight in ounces of water per day. For example, if you weigh 200 pounds, you should be drinking 100 ounces of water, but that’s just a baseline.</li>\r\n \t<li><strong>Ditch the coffee and alcohol.</strong> If you’re addicted to your morning latte, then at least try to decrease your intake. Both caffeine and alcohol are diuretics, meaning they make you urinate more and can worsen the dehydration that often occurs as you transition to keto (as glucose and glycogen leave your body, they carry three to four times their weight in water with it). Try reducing your intake of both beverages as you’ll be chasing after your own tail — and getting nowhere fast — if you continue with the double espressos or after-dinner cocktails during your transition.</li>\r\n \t<li><strong>Don’t be afraid to take a rain check.</strong> If you have the keto flu, you’re probably not going to feel like going anywhere. Don’t be afraid to let friends and family know that you’ll have to reschedule something for another time. Relaxation and rest are very important — don’t underestimate them!</li>\r\n</ul>\r\n<p class=\"article-tips remember\">While going full bore will get you to ketosis faster, it isn’t necessarily the healthiest — or most sustainable — way to go. If you’re planning on kicking off ketosis with an <a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/diet-nutrition/keto-diet/intermittent-fasting-and-the-keto-diet-264309/\" target=\"_blank\" rel=\"noopener\">intermittent fast</a> and you’re physically prepared and able, then go for it. But stay well hydrated and add some electrolyte water or even a bit of bone broth to your hydration regimen. If you start noticing symptoms or begin feeling unwell, make sure to have your favorite electrolyte replacement within easy reach. If you get a nasty case of keto flu, you’ll be happy that you took some time to prepare for the worst-case scenario.</p>","blurb":"","authors":[{"authorId":30412,"name":"Vicky Abrams","slug":"vicky-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/30412"}},{"authorId":30413,"name":"Rami Abrams","slug":"rami-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/30413"}}],"primaryCategoryTaxonomy":{"categoryId":34121,"title":"Keto Diet","slug":"keto-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34121"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Symptoms of keto flu","target":"#tab1"},{"label":"When does keto flu hit?","target":"#tab2"},{"label":"The authors keto flu experience","target":"#tab3"},{"label":"Remedies for the keto flu","target":"#tab4"}],"relatedArticles":{"fromBook":[{"articleId":264327,"title":"What is the Keto Diet?","slug":"what-is-the-keto-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264327"}},{"articleId":264322,"title":"How Long Does It Take to Get into Ketosis?","slug":"how-long-does-it-take-to-get-into-ketosis","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264322"}},{"articleId":264317,"title":"10 Benefits of the Ketogenic Diet","slug":"10-benefits-of-the-ketogenic-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264317"}},{"articleId":264309,"title":"Intermittent Fasting and the Keto Diet","slug":"intermittent-fasting-and-the-keto-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264309"}},{"articleId":264306,"title":"How to Calculate Keto Macros","slug":"how-to-calculate-keto-macros","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264306"}}],"fromCategory":[{"articleId":264327,"title":"What is the Keto Diet?","slug":"what-is-the-keto-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264327"}},{"articleId":264322,"title":"How Long Does It Take to Get into Ketosis?","slug":"how-long-does-it-take-to-get-into-ketosis","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264322"}},{"articleId":264317,"title":"10 Benefits of the Ketogenic Diet","slug":"10-benefits-of-the-ketogenic-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264317"}},{"articleId":264309,"title":"Intermittent Fasting and the Keto Diet","slug":"intermittent-fasting-and-the-keto-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264309"}},{"articleId":264306,"title":"How to Calculate Keto Macros","slug":"how-to-calculate-keto-macros","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/264306"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282334,"slug":"keto-diet-for-dummies","isbn":"9781119578925","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","keto-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119578922-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119578922/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/keto-diet-for-dummies-cover-9781119578925-203x255.jpg","width":203,"height":255},"title":"Keto Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"30412\">Rami and Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low-carb lifestyle blog; <i>Total Keto Diet,</i> one of the most popular keto apps; and So Nourished, Inc., a low-carb product company, to help share its health benefits around the world. </p>","authors":[{"authorId":30413,"name":"Rami Abrams","slug":"rami-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/30413"}},{"authorId":30412,"name":"Vicky Abrams","slug":"vicky-abrams","description":" <p><b>Rami Abrams</b> and <b>Vicky Abrams</b> are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low&#45;carb lifestyle blog; <i>Total Keto Diet</i>, one of the most popular keto apps; and <i>So Nourished</i>, a low&#45;carb product company, to help share keto&#39;s health benefits around the world. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/30412"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;keto-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119578925&quot;]}]\" id=\"du-slot-63221b456a5c4\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;keto-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119578925&quot;]}]\" id=\"du-slot-63221b456b078\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"One year","lifeExpectancySetFrom":"2022-07-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":264312},{"headers":{"creationTime":"2016-03-27T16:48:27+00:00","modifiedTime":"2022-04-28T15:57:19+00:00","timestamp":"2022-09-14T18:19:42+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Wheat-Free","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34137"},"slug":"wheat-free","categoryId":34137}],"title":"Living Wheat-Free For Dummies Cheat Sheet","strippedTitle":"living wheat-free for dummies cheat sheet","slug":"living-wheat-free-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Follow these guidelines to return to a low-to-no-grain, low-sugar, high-fat diet and enjoy real, rather than processed, foods.","noIndex":0,"noFollow":0},"content":"Living a wheat-free lifestyle means eliminating wheat from your diet. To get the most health benefits, you should also cut back on the amount of processed sugar you consume. When you follow these guidelines, you return to a low-to-no-grain, low-sugar, high-fat diet that was far more common many decades ago.\r\n\r\nThe idea is to enjoy real food and limit the foods you eat from a box or a drive-through window. When you do need to grab a meal on the go or pick up some groceries, use the following lists to make smart choices.","description":"Living a wheat-free lifestyle means eliminating wheat from your diet. To get the most health benefits, you should also cut back on the amount of processed sugar you consume. When you follow these guidelines, you return to a low-to-no-grain, low-sugar, high-fat diet that was far more common many decades ago.\r\n\r\nThe idea is to enjoy real food and limit the foods you eat from a box or a drive-through window. When you do need to grab a meal on the go or pick up some groceries, use the following lists to make smart choices.","blurb":"","authors":[{"authorId":9449,"name":"Rusty Gregory","slug":"rusty-gregory","description":" <p><b>Rusty Gregory</b> has a master&#8217;s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b>Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9449"}},{"authorId":9450,"name":"Alan Chasen","slug":"alan-chasen","description":" <p><b>Rusty Gregory</b> has a master&#8217;s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b>Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9450"}}],"primaryCategoryTaxonomy":{"categoryId":34137,"title":"Wheat-Free","slug":"wheat-free","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34137"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":157847,"title":"Choosing Restaurants that Suit a Wheat-Free Lifestyle","slug":"choosing-restaurants-that-suit-a-wheat-free-lifestyle","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157847"}},{"articleId":157842,"title":"Preparing to Eliminate Wheat from Your Diet","slug":"preparing-to-eliminate-wheat-from-your-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157842"}},{"articleId":157841,"title":"Substituting Healthy Ingredients for Wheat","slug":"substituting-healthy-ingredients-for-wheat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157841"}},{"articleId":157843,"title":"Ordering from Room Service on a Wheat-Free Diet","slug":"ordering-from-room-service-on-a-wheat-free-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157843"}},{"articleId":157844,"title":"10 Foods You Thought Were Healthy but Aren't","slug":"10-foods-you-thought-were-healthy-but-arent","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157844"}}],"fromCategory":[{"articleId":157847,"title":"Choosing Restaurants that Suit a Wheat-Free Lifestyle","slug":"choosing-restaurants-that-suit-a-wheat-free-lifestyle","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157847"}},{"articleId":157842,"title":"Preparing to Eliminate Wheat from Your Diet","slug":"preparing-to-eliminate-wheat-from-your-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157842"}},{"articleId":157841,"title":"Substituting Healthy Ingredients for Wheat","slug":"substituting-healthy-ingredients-for-wheat","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157841"}},{"articleId":157843,"title":"Ordering from Room Service on a Wheat-Free Diet","slug":"ordering-from-room-service-on-a-wheat-free-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157843"}},{"articleId":157844,"title":"10 Foods You Thought Were Healthy but Aren't","slug":"10-foods-you-thought-were-healthy-but-arent","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157844"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282360,"slug":"living-wheat-free-for-dummies","isbn":"9781118774588","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"amazon":{"default":"https://www.amazon.com/gp/product/1118774582/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118774582/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118774582-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118774582/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118774582/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/living-wheat-free-for-dummies-cover-9781118774588-203x255.jpg","width":203,"height":255},"title":"Living Wheat-Free For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9449\">Rusty Gregory</b> has a master’s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b data-author-id=\"9450\">Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.</p>","authors":[{"authorId":9449,"name":"Rusty Gregory","slug":"rusty-gregory","description":" <p><b>Rusty Gregory</b> has a master&#8217;s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b>Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9449"}},{"authorId":9450,"name":"Alan Chasen","slug":"alan-chasen","description":" <p><b>Rusty Gregory</b> has a master&#8217;s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b>Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9450"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;wheat-free&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118774588&quot;]}]\" id=\"du-slot-63221b3e22534\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;wheat-free&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118774588&quot;]}]\" id=\"du-slot-63221b3e22f89\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":157847,"title":"Choosing Restaurants that Suit a Wheat-Free Lifestyle","slug":"choosing-restaurants-that-suit-a-wheat-free-lifestyle","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157847"}},{"articleId":157833,"title":"Recognizing Wheat's Many Pseudonyms","slug":"recognizing-wheats-many-pseudonyms","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157833"}},{"articleId":157834,"title":"Knowing Other Names for Sugar","slug":"knowing-other-names-for-sugar","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","wheat-free"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/157834"}}],"content":[{"title":"Choosing restaurants that suit a wheat-free lifestyle","thumb":null,"image":null,"content":"<p>More and more restaurants are reaching beyond their traditional customer bases to tap into the market of those who can&#8217;t or don&#8217;t eat wheat, grain, or gluten. This shift has increased in the number gluten-free menus chain restaurants offer.</p>\n<p class=\"Remember\">However, many restaurants with gluten-free options haven&#8217;t taken the final step of creating gluten-free kitchens to avoid cross-contamination. The following restaurants offer prudent choices but, to be safe, call ahead or look online to see whether they meet your wheat-, grain-, or gluten-free approval.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Austin Grill (Tex-Mex)</p>\n</li>\n<li>\n<p class=\"first-para\">Biaggi&#8217;s Ristorante Italiano (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">Boston Market (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Carrabba&#8217;s Italian Grill (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">Chili&#8217;s (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Fleming&#8217;s Prime Steakhouse and Wine Bar (Steakhouse)</p>\n</li>\n<li>\n<p class=\"first-para\">Olive Garden (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">On The Border (Mexican)</p>\n</li>\n<li>\n<p class=\"first-para\">Outback Steakhouse (Steakhouse)</p>\n</li>\n<li>\n<p class=\"first-para\">P.F. Chang&#8217;s China Bistro (Asian)</p>\n</li>\n<li>\n<p class=\"first-para\">Red Lobster (Seafood)</p>\n</li>\n<li>\n<p class=\"first-para\">Red Robin (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Romano&#8217;s Macaroni Grill (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">Ruby Tuesday&#8217;s (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Souper Salad (American)</p>\n</li>\n</ul>\n<p>Even though fast-food restaurants probably aren&#8217;t the first thing you think about when addressing your wheat- or grain-free needs, you can create meals at some places that will meet your needs in a pinch. Remember, always ask &#8220;How is the food prepared?&#8221; and &#8220;Which foods on the menu are gluten-free?&#8221; For starters, the most obvious choice at most fast-food stops is to go bunless. Here&#8217;s a quick list of fast food restaurants that offer gluten-free menus to some degree or another:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Arby&#8217;s</p>\n</li>\n<li>\n<p class=\"first-para\">Au Bon Pain</p>\n</li>\n<li>\n<p class=\"first-para\">Burger King</p>\n</li>\n<li>\n<p class=\"first-para\">Chick-Fil-A</p>\n</li>\n<li>\n<p class=\"first-para\">Chipotle</p>\n</li>\n<li>\n<p class=\"first-para\">Culver&#8217;s</p>\n</li>\n<li>\n<p class=\"first-para\">Dairy Queen</p>\n</li>\n<li>\n<p class=\"first-para\">Domino&#8217;s Pizza</p>\n</li>\n<li>\n<p class=\"first-para\">Godfather&#8217;s Pizza</p>\n</li>\n<li>\n<p class=\"first-para\">Jason&#8217;s Deli</p>\n</li>\n<li>\n<p class=\"first-para\">Jack-in-the-Box</p>\n</li>\n<li>\n<p class=\"first-para\">Long John Silver&#8217;s</p>\n</li>\n<li>\n<p class=\"first-para\">Panera Bread</p>\n</li>\n<li>\n<p class=\"first-para\">Sonic Drive-In</p>\n</li>\n<li>\n<p class=\"first-para\">Starbucks (primarily drinks)</p>\n</li>\n<li>\n<p class=\"first-para\">Subway</p>\n</li>\n<li>\n<p class=\"first-para\">Wendy&#8217;s</p>\n</li>\n</ul>\n"},{"title":"Recognizing wheat's many pseudonyms","thumb":null,"image":null,"content":"<p>Spotting wheat in an ingredients list can be more difficult than it may appear. Wheat has many different forms and names and can appear multiple times in the same list. Acquainting yourself with the following list as you start your new lifestyle makes your trip to the grocery store much easier. As you become more comfortable with your wheat-free lifestyle, you&#8217;ll develop a repertoire of go-to foods, and this list will become less important.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Barley grass (because of cross-contamination)</p>\n</li>\n<li>\n<p class=\"first-para\">Bulgur (a form of wheat)</p>\n</li>\n<li>\n<p class=\"first-para\">Durum, durum flour, durum wheat</p>\n</li>\n<li>\n<p class=\"first-para\">Einkorn</p>\n</li>\n<li>\n<p class=\"first-para\">Emmer</p>\n</li>\n<li>\n<p class=\"first-para\">Farina</p>\n</li>\n<li>\n<p class=\"first-para\">Flour (including all-purpose, cake, enriched, graham, high-protein or high-gluten, and pastry)</p>\n</li>\n<li>\n<p class=\"first-para\">Farro</p>\n</li>\n<li>\n<p class=\"first-para\">Fu</p>\n</li>\n<li>\n<p class=\"first-para\">Kamut</p>\n</li>\n<li>\n<p class=\"first-para\">Seitan (made from wheat gluten and commonly used in vegetarian meals)</p>\n</li>\n<li>\n<p class=\"first-para\">Semolina</p>\n</li>\n<li>\n<p class=\"first-para\">Spelt</p>\n</li>\n<li>\n<p class=\"first-para\">Sprouted wheat</p>\n</li>\n<li>\n<p class=\"first-para\">Triticale (a cross between wheat and rye)</p>\n</li>\n<li>\n<p class=\"first-para\">Triticum aestivum</p>\n</li>\n<li>\n<p class=\"first-para\">Wheat berries</p>\n</li>\n<li>\n<p class=\"first-para\">Wheat bran, germ/germ oil/germ extract, gluten, grass, malt, or starch</p>\n</li>\n<li>\n<p class=\"first-para\">Wheat protein/hydrolyzed wheat protein</p>\n</li>\n</ul>\n"},{"title":"Knowing other names for sugar","thumb":null,"image":null,"content":"<p>To take full advantage of the health benefits of a wheat-free lifestyle, experts recommend that you also eliminate as much processed sugar as possible. One of wheat&#8217;s worst effects is that it causes an increase in blood sugar, which leads to weight gain, heart disease, and diabetes. Foods that contain lots of sugar have the same effect, so you need to watch your sugar intake.</p>\n<p>Recognizing the various pseudonyms for sugar and noting the total grams of sugar on the food label can help you make healthier choices. Here are the other names for sugar that you may see on a product&#8217;s ingredients list:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Agave nectar</p>\n</li>\n<li>\n<p class=\"first-para\">Brown sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Cane crystals</p>\n</li>\n<li>\n<p class=\"first-para\">Cane sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Corn sweetener</p>\n</li>\n<li>\n<p class=\"first-para\">Corn syrup</p>\n</li>\n<li>\n<p class=\"first-para\">Crystalline fructose</p>\n</li>\n<li>\n<p class=\"first-para\">Dextrose</p>\n</li>\n<li>\n<p class=\"first-para\">Evaporated cane juice</p>\n</li>\n<li>\n<p class=\"first-para\">Fructose</p>\n</li>\n<li>\n<p class=\"first-para\">Fruit juice concentrates</p>\n</li>\n<li>\n<p class=\"first-para\">Glucose</p>\n</li>\n<li>\n<p class=\"first-para\">High fructose corn syrup</p>\n</li>\n<li>\n<p class=\"first-para\">Honey</p>\n</li>\n<li>\n<p class=\"first-para\">Invert sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Lactose</p>\n</li>\n<li>\n<p class=\"first-para\">Maltose</p>\n</li>\n<li>\n<p class=\"first-para\">Malt syrup</p>\n</li>\n<li>\n<p class=\"first-para\">Molasses</p>\n</li>\n<li>\n<p class=\"first-para\">Raw sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Sucrose</p>\n</li>\n<li>\n<p class=\"first-para\">Sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Syrup</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-04-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207770},{"headers":{"creationTime":"2020-08-29T02:30:35+00:00","modifiedTime":"2022-04-14T19:23:30+00:00","timestamp":"2022-09-14T18:19:37+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Anti-Inflammatory Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34105"},"slug":"anti-inflammatory-diet","categoryId":34105}],"title":"Fight Inflammation with Cardiovascular Activity","strippedTitle":"fight inflammation with cardiovascular activity","slug":"fight-inflammation-with-cardiovascular-activity","canonicalUrl":"","seo":{"metaDescription":"Learn some exercises to build and maintain lean muscle mass, which helps your metabolism to function optimally and reduces inflammation.","noIndex":0,"noFollow":0},"content":"Sticking to a regular high-intensity workout that’s short in duration — about 15 to 30 minutes daily — reduces your risks of obesity and therefore your risks of metabolic syndrome. Physical exercise is also associated with decreased risk of cardiovascular and heart disease and improved cognition and brain function.\r\n\r\nExercise also acts as a natural antidepressant. Exercise promotes the release of feel-good endorphins, helps the immune system (when you don’t overdo it), helps with weight loss and maintenance, and relieves stress. Increased blood flow and sweating enhance detoxification, and exercise helps your body use sugars instead of storing them in the liver, which helps improve problems with insulin resistance.\r\n\r\nFurthermore, building and maintaining lean muscle mass helps your metabolism to function optimally and reduce inflammation. Lean muscle mass, rather than fat, helps with <a href=\"https://www.dummies.com/health/nutrition/anti-inflammation-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">inflammation</a> because excess fat cells cause toxicity and inflammatory disruption in the signals of the endocrine system.\r\n\r\nIn this article, explore ways you can get the blood flowing and build a little muscle in the process.\r\n<p class=\"article-tips tip\">Remember to stretch before and after every workout. Stretching has a way of fooling your muscles into thinking they’re already or still working, enhancing the benefits of your workout by up to 20 percent. Stretching also helps your muscles begin to contract more smoothly, alleviating some of the pain you may feel early on.</p>\r\n\r\n<h2 id=\"tab1\" >Start off simply with walking and swimming</h2>\r\nWalking is the best place to start, particularly because it’s something you likely do to some degree every day. Walking is an easy and excellent way to boost your heart rate, it’s easier on your joints than running, and it’s something you can do at any time. Walk around the house in inclement weather, or go up and down the stairs a few times. Better yet, get a treadmill and walk for miles, even when it’s raining.\r\n<p class=\"article-tips tip\">The best way to make an exercise routine stick is to make it enjoyable. When you’re walking, find a pleasant route with great things to see or one that makes you feel comfortable and relaxed. With other exercises, try playing some upbeat music or exercising with friends.</p>\r\nIntegrate more walking into your routine by doing so gradually. Watch a step-tracking app, use a smart fitness device, or keep a pedometer handy, and work weekly to boost the number of steps you take each day. If you’re walking 2,000 steps now, for example, shoot for 2,500 next week. Keep that up for a week and then shoot for another 500-step boost.\r\n\r\nSwimming is another great way to get your heart pumping. The water works to soothe the joints rather than put extra stress on them, so swimming is therapeutic as well as aerobic. If you have access to a pool, try to incorporate 30 minutes of swimming into your routine three to four times a week.\r\n\r\nWhen you get your body ready, you can step the workout up a notch, being sure to incorporate 30 minutes of exercise into your day at least three times a week.\r\n<h2 id=\"tab2\" >Get it going: stimulating exercises</h2>\r\nThe following sections guide you through a few moves that are sure to get your heart going. Be sure to have an exercise mat, some water, and plenty of room to get the most out of your workout. Doing these exercises in sequence is a great start to a good fitness routine, and altogether you’ll have about a 20-minute workout. Don’t be afraid to do each exercise a little longer or find another to add to the routine if you want to stretch your workout to 30 minutes.\r\n<h3>Squat thrusts</h3>\r\nThese squat thrusts are a great way to start your exercise routine and get your heart rate nice and high while working your entire body.\r\n<ol>\r\n \t<li><strong> Stand with your feet about hip-width apart.</strong></li>\r\n \t<li><strong> Squat to the floor, placing your hands directly in front of you and about shoulder-width apart.</strong></li>\r\n \t<li><strong>With your weight on your arms, very quickly jump your feet behind you so that you’re in a push-up position; then jump back and stand up.</strong></li>\r\n</ol>\r\nTry to do 10 repetitions within a minute. Pause for 30 seconds and then do another set of 10. Pause for another 30 seconds and do a third set of 10.\r\n<p class=\"article-tips warning\">If your inflammation is in your knees or hips, be sure to consult a physician before trying squat thrusts, and start with shorter, slower repetitions.</p>\r\n\r\n<h3>Mountain climbers</h3>\r\nAs with squat thrusts, mountain climbers raise your heart rate rather quickly.\r\n<ol>\r\n \t<li><strong>Begin in a push-up position with your legs out straight.</strong></li>\r\n \t<li><strong>Bring your right knee in to your chest, resting your foot on the floor.</strong></li>\r\n \t<li><strong>Quickly jump and switch legs, returning the right leg to a straight line and bringing the left knee up.</strong></li>\r\n</ol>\r\nContinue alternating legs as quickly as you can for a full minute. Pause for 30 seconds and repeat for another minute. Take another 30-second break before doing a final minute of mountain climbers.\r\n<p class=\"article-tips warning\">Be sure to consult a physician if your inflammation is in your legs, because mountain climbers may exacerbate rather than relieve some of the pain.</p>\r\n\r\n<h3>Deep squat lunges</h3>\r\nThese lunges are great for raising your heart rate without the added pressure on your knees and hips. If you have inflammation in your legs, these lunges will aid in the healing process without risking re-injury.\r\n<ol>\r\n \t<li><strong>Stand with your feet shoulder-width apart, arms at your sides.</strong></li>\r\n \t<li><strong>Step your left foot out to the left, bending your left knee and extending your right leg in a side lunge.</strong> As you lunge to the left, raise your right arm over your head and reach left. Bring your left arm across your hips and reach right, as shown in the following figure (A). Be careful not to let your left knee extend past your toes.</li>\r\n \t<li><strong>Return to your starting position, with feet shoulder-width apart and arms at your sides.</strong></li>\r\n \t<li><strong>Repeat Step 2, this time lunging to the right and reaching your left arm up and over your head, as shown in the following figure (B).</strong></li>\r\n \t<li><strong>Return to your starting position.</strong></li>\r\n \t<li><strong>Continue lunges for 5 minutes, alternating sides.</strong> Try to stretch a little farther with each lunge.</li>\r\n</ol>\r\n[caption id=\"attachment_272923\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272923\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-lunges.jpg\" alt=\"lunges\" width=\"556\" height=\"550\" /> Lunge to the left, and then to the right.[/caption]\r\n<h3>Invisible jump rope</h3>\r\nThis exercise raises your heart rate and lets you control how quickly it climbs based on how fast you jump.\r\n<ol>\r\n \t<li><strong>Stand upright with your feet hip-width apart.</strong> Keeping elbows at your sides, pretend you’re holding a jump rope.</li>\r\n \t<li><strong>Begin twirling “the rope” and jumping.</strong></li>\r\n \t<li><strong>Continue for five minutes, varying speeds.</strong></li>\r\n</ol>\r\n<p class=\"article-tips warning\">Be careful if you’re having trouble with your knees, because the bouncing can create a painful impact.</p>\r\n\r\n<h2 id=\"tab3\" >Slow it down: relaxing moves</h2>\r\nNot quite ready for moving fast, or need something to help you cool down? Here are a few moves that keep your heart rate up without putting strain on your joints.\r\n<h3>Intermittent leg lifts</h3>\r\nThese leg lifts are a much less aerobic move than some exercises and therefore shouldn’t cause additional strain on any of your joints. It’s a great starter move for people who suffer inflammation pain in the hips and/or knees.\r\n<ol>\r\n \t<li><strong>Lie on your back on your exercise mat, arms at your sides with hands flat.</strong></li>\r\n \t<li><strong>Keeping your legs together, raise your feet 6 inches; hold them up for 10 seconds.</strong></li>\r\n \t<li><strong>Pressing your hands to the floor for support, raise your feet another </strong>\r\n<strong>6 inches and hold for 10 seconds.</strong></li>\r\n \t<li><strong>Again, pressing your hands to the floor for support, raise your feet one more time, this time so your legs and torso form a right angle; hold for 10 seconds.</strong></li>\r\n \t<li><strong>Slowly begin lowering your feet, holding your feet 12 inches off the ground for 10 seconds and at 6 inches for 10 seconds.</strong></li>\r\n \t<li><strong>When your feet are back on the floor, rest for 15 seconds and repeat.</strong> Perform this exercise four times.</li>\r\n</ol>\r\nAfter you get this move mastered, add some variation by holding a ball between your feet as you raise your legs. First use a playground ball, and then up in size until eventually you work with a stabilizer ball.\r\n<h3>Stabilizing ab crunch</h3>\r\nThis ab crunch is a great exercise to help reduce some of that dangerous belly fat while at the same time increasing your heart rate. The stability ball provides support to your lower back.\r\n<ol>\r\n \t<li><strong>Get out your stability ball and put it on the center of your exercise mat.</strong></li>\r\n \t<li><strong>Stand in front of the ball with your feet at shoulder-width apart.</strong></li>\r\n \t<li><strong>Lower yourself so that you’re sitting on the ball.</strong></li>\r\n \t<li><strong>Cross your arms over your chest or clasp your hands gently behind your head and lie back, letting your back curve slightly with the ball.</strong></li>\r\n \t<li><strong>Slowly rise so that your shoulders come up off the ball, as shown.</strong></li>\r\n \t<li><strong>Repeat. Do 10 crunches, slowing increasing by 5 crunches over time.</strong></li>\r\n</ol>\r\n[caption id=\"attachment_272917\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272917\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-crunches.jpg\" alt=\"crunches with stability ball\" width=\"556\" height=\"531\" /> The stability ball supports your back as you crunch.[/caption]","description":"Sticking to a regular high-intensity workout that’s short in duration — about 15 to 30 minutes daily — reduces your risks of obesity and therefore your risks of metabolic syndrome. Physical exercise is also associated with decreased risk of cardiovascular and heart disease and improved cognition and brain function.\r\n\r\nExercise also acts as a natural antidepressant. Exercise promotes the release of feel-good endorphins, helps the immune system (when you don’t overdo it), helps with weight loss and maintenance, and relieves stress. Increased blood flow and sweating enhance detoxification, and exercise helps your body use sugars instead of storing them in the liver, which helps improve problems with insulin resistance.\r\n\r\nFurthermore, building and maintaining lean muscle mass helps your metabolism to function optimally and reduce inflammation. Lean muscle mass, rather than fat, helps with <a href=\"https://www.dummies.com/health/nutrition/anti-inflammation-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">inflammation</a> because excess fat cells cause toxicity and inflammatory disruption in the signals of the endocrine system.\r\n\r\nIn this article, explore ways you can get the blood flowing and build a little muscle in the process.\r\n<p class=\"article-tips tip\">Remember to stretch before and after every workout. Stretching has a way of fooling your muscles into thinking they’re already or still working, enhancing the benefits of your workout by up to 20 percent. Stretching also helps your muscles begin to contract more smoothly, alleviating some of the pain you may feel early on.</p>\r\n\r\n<h2 id=\"tab1\" >Start off simply with walking and swimming</h2>\r\nWalking is the best place to start, particularly because it’s something you likely do to some degree every day. Walking is an easy and excellent way to boost your heart rate, it’s easier on your joints than running, and it’s something you can do at any time. Walk around the house in inclement weather, or go up and down the stairs a few times. Better yet, get a treadmill and walk for miles, even when it’s raining.\r\n<p class=\"article-tips tip\">The best way to make an exercise routine stick is to make it enjoyable. When you’re walking, find a pleasant route with great things to see or one that makes you feel comfortable and relaxed. With other exercises, try playing some upbeat music or exercising with friends.</p>\r\nIntegrate more walking into your routine by doing so gradually. Watch a step-tracking app, use a smart fitness device, or keep a pedometer handy, and work weekly to boost the number of steps you take each day. If you’re walking 2,000 steps now, for example, shoot for 2,500 next week. Keep that up for a week and then shoot for another 500-step boost.\r\n\r\nSwimming is another great way to get your heart pumping. The water works to soothe the joints rather than put extra stress on them, so swimming is therapeutic as well as aerobic. If you have access to a pool, try to incorporate 30 minutes of swimming into your routine three to four times a week.\r\n\r\nWhen you get your body ready, you can step the workout up a notch, being sure to incorporate 30 minutes of exercise into your day at least three times a week.\r\n<h2 id=\"tab2\" >Get it going: stimulating exercises</h2>\r\nThe following sections guide you through a few moves that are sure to get your heart going. Be sure to have an exercise mat, some water, and plenty of room to get the most out of your workout. Doing these exercises in sequence is a great start to a good fitness routine, and altogether you’ll have about a 20-minute workout. Don’t be afraid to do each exercise a little longer or find another to add to the routine if you want to stretch your workout to 30 minutes.\r\n<h3>Squat thrusts</h3>\r\nThese squat thrusts are a great way to start your exercise routine and get your heart rate nice and high while working your entire body.\r\n<ol>\r\n \t<li><strong> Stand with your feet about hip-width apart.</strong></li>\r\n \t<li><strong> Squat to the floor, placing your hands directly in front of you and about shoulder-width apart.</strong></li>\r\n \t<li><strong>With your weight on your arms, very quickly jump your feet behind you so that you’re in a push-up position; then jump back and stand up.</strong></li>\r\n</ol>\r\nTry to do 10 repetitions within a minute. Pause for 30 seconds and then do another set of 10. Pause for another 30 seconds and do a third set of 10.\r\n<p class=\"article-tips warning\">If your inflammation is in your knees or hips, be sure to consult a physician before trying squat thrusts, and start with shorter, slower repetitions.</p>\r\n\r\n<h3>Mountain climbers</h3>\r\nAs with squat thrusts, mountain climbers raise your heart rate rather quickly.\r\n<ol>\r\n \t<li><strong>Begin in a push-up position with your legs out straight.</strong></li>\r\n \t<li><strong>Bring your right knee in to your chest, resting your foot on the floor.</strong></li>\r\n \t<li><strong>Quickly jump and switch legs, returning the right leg to a straight line and bringing the left knee up.</strong></li>\r\n</ol>\r\nContinue alternating legs as quickly as you can for a full minute. Pause for 30 seconds and repeat for another minute. Take another 30-second break before doing a final minute of mountain climbers.\r\n<p class=\"article-tips warning\">Be sure to consult a physician if your inflammation is in your legs, because mountain climbers may exacerbate rather than relieve some of the pain.</p>\r\n\r\n<h3>Deep squat lunges</h3>\r\nThese lunges are great for raising your heart rate without the added pressure on your knees and hips. If you have inflammation in your legs, these lunges will aid in the healing process without risking re-injury.\r\n<ol>\r\n \t<li><strong>Stand with your feet shoulder-width apart, arms at your sides.</strong></li>\r\n \t<li><strong>Step your left foot out to the left, bending your left knee and extending your right leg in a side lunge.</strong> As you lunge to the left, raise your right arm over your head and reach left. Bring your left arm across your hips and reach right, as shown in the following figure (A). Be careful not to let your left knee extend past your toes.</li>\r\n \t<li><strong>Return to your starting position, with feet shoulder-width apart and arms at your sides.</strong></li>\r\n \t<li><strong>Repeat Step 2, this time lunging to the right and reaching your left arm up and over your head, as shown in the following figure (B).</strong></li>\r\n \t<li><strong>Return to your starting position.</strong></li>\r\n \t<li><strong>Continue lunges for 5 minutes, alternating sides.</strong> Try to stretch a little farther with each lunge.</li>\r\n</ol>\r\n[caption id=\"attachment_272923\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272923\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-lunges.jpg\" alt=\"lunges\" width=\"556\" height=\"550\" /> Lunge to the left, and then to the right.[/caption]\r\n<h3>Invisible jump rope</h3>\r\nThis exercise raises your heart rate and lets you control how quickly it climbs based on how fast you jump.\r\n<ol>\r\n \t<li><strong>Stand upright with your feet hip-width apart.</strong> Keeping elbows at your sides, pretend you’re holding a jump rope.</li>\r\n \t<li><strong>Begin twirling “the rope” and jumping.</strong></li>\r\n \t<li><strong>Continue for five minutes, varying speeds.</strong></li>\r\n</ol>\r\n<p class=\"article-tips warning\">Be careful if you’re having trouble with your knees, because the bouncing can create a painful impact.</p>\r\n\r\n<h2 id=\"tab3\" >Slow it down: relaxing moves</h2>\r\nNot quite ready for moving fast, or need something to help you cool down? Here are a few moves that keep your heart rate up without putting strain on your joints.\r\n<h3>Intermittent leg lifts</h3>\r\nThese leg lifts are a much less aerobic move than some exercises and therefore shouldn’t cause additional strain on any of your joints. It’s a great starter move for people who suffer inflammation pain in the hips and/or knees.\r\n<ol>\r\n \t<li><strong>Lie on your back on your exercise mat, arms at your sides with hands flat.</strong></li>\r\n \t<li><strong>Keeping your legs together, raise your feet 6 inches; hold them up for 10 seconds.</strong></li>\r\n \t<li><strong>Pressing your hands to the floor for support, raise your feet another </strong>\r\n<strong>6 inches and hold for 10 seconds.</strong></li>\r\n \t<li><strong>Again, pressing your hands to the floor for support, raise your feet one more time, this time so your legs and torso form a right angle; hold for 10 seconds.</strong></li>\r\n \t<li><strong>Slowly begin lowering your feet, holding your feet 12 inches off the ground for 10 seconds and at 6 inches for 10 seconds.</strong></li>\r\n \t<li><strong>When your feet are back on the floor, rest for 15 seconds and repeat.</strong> Perform this exercise four times.</li>\r\n</ol>\r\nAfter you get this move mastered, add some variation by holding a ball between your feet as you raise your legs. First use a playground ball, and then up in size until eventually you work with a stabilizer ball.\r\n<h3>Stabilizing ab crunch</h3>\r\nThis ab crunch is a great exercise to help reduce some of that dangerous belly fat while at the same time increasing your heart rate. The stability ball provides support to your lower back.\r\n<ol>\r\n \t<li><strong>Get out your stability ball and put it on the center of your exercise mat.</strong></li>\r\n \t<li><strong>Stand in front of the ball with your feet at shoulder-width apart.</strong></li>\r\n \t<li><strong>Lower yourself so that you’re sitting on the ball.</strong></li>\r\n \t<li><strong>Cross your arms over your chest or clasp your hands gently behind your head and lie back, letting your back curve slightly with the ball.</strong></li>\r\n \t<li><strong>Slowly rise so that your shoulders come up off the ball, as shown.</strong></li>\r\n \t<li><strong>Repeat. Do 10 crunches, slowing increasing by 5 crunches over time.</strong></li>\r\n</ol>\r\n[caption id=\"attachment_272917\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272917\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-crunches.jpg\" alt=\"crunches with stability ball\" width=\"556\" height=\"531\" /> The stability ball supports your back as you crunch.[/caption]","blurb":"","authors":[{"authorId":10142,"name":"Artemis Morris","slug":"artemis-morris","description":" <p><b>Dr. Artemis Morris</b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b>Molly Rossiter</b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10142"}},{"authorId":10143,"name":"Molly Rossiter","slug":"molly-rossiter","description":" <p><b>Dr. Artemis Morris</b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b>Molly Rossiter</b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10143"}}],"primaryCategoryTaxonomy":{"categoryId":34105,"title":"Anti-Inflammatory Diet","slug":"anti-inflammatory-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34105"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Start off simply with walking and swimming","target":"#tab1"},{"label":"Get it going: stimulating exercises","target":"#tab2"},{"label":"Slow it down: relaxing moves","target":"#tab3"}],"relatedArticles":{"fromBook":[{"articleId":272945,"title":"10 Anti-Inflammatory Supplements and Herbs","slug":"10-anti-inflammatory-supplements-and-herbs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272945"}},{"articleId":272942,"title":"10 Inflammation-Fighting Foods","slug":"10-inflammation-fighting-foods","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272942"}},{"articleId":272939,"title":"Anti-Inflammatory Diet: 10 Benefits of Stopping Inflammation","slug":"anti-inflammatory-diet-10-benefits-of-stopping-inflammation","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272939"}},{"articleId":272936,"title":"What Is Inflammation?","slug":"what-is-inflammation","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272936"}},{"articleId":208548,"title":"Anti-Inflammation Diet For Dummies Cheat Sheet","slug":"anti-inflammation-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208548"}}],"fromCategory":[{"articleId":272945,"title":"10 Anti-Inflammatory Supplements and Herbs","slug":"10-anti-inflammatory-supplements-and-herbs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272945"}},{"articleId":272942,"title":"10 Inflammation-Fighting Foods","slug":"10-inflammation-fighting-foods","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272942"}},{"articleId":272939,"title":"Anti-Inflammatory Diet: 10 Benefits of Stopping Inflammation","slug":"anti-inflammatory-diet-10-benefits-of-stopping-inflammation","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272939"}},{"articleId":272936,"title":"What Is Inflammation?","slug":"what-is-inflammation","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272936"}},{"articleId":208548,"title":"Anti-Inflammation Diet For Dummies Cheat Sheet","slug":"anti-inflammation-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208548"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281951,"slug":"anti-inflammatory-diet-for-dummies-2nd-edition","isbn":"9781119694571","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1119694574/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119694574/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119694574-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119694574/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119694574/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/anti-inflammatory-diet-for-dummies-2nd-edition-cover-9781119694571-203x255.jpg","width":203,"height":255},"title":"Anti-Inflammatory Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><p><b>Dr. <b data-author-id=\"10142\">Artemis Morris</b></b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b>Molly Rossiter</b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement. <p><b>Dr. Artemis Morris</b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b><b data-author-id=\"10143\">Molly Rossiter</b></b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement.</p>","authors":[{"authorId":10142,"name":"Artemis Morris","slug":"artemis-morris","description":" <p><b>Dr. Artemis Morris</b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b>Molly Rossiter</b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10142"}},{"authorId":10143,"name":"Molly Rossiter","slug":"molly-rossiter","description":" <p><b>Dr. Artemis Morris</b> is the co&#45; academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b>Molly Rossiter</b> is an award&#45;winning writer who focuses on emerging research in science and self&#45;improvement. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/10143"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;anti-inflammatory-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119694571&quot;]}]\" id=\"du-slot-63221b398eb17\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;anti-inflammatory-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119694571&quot;]}]\" id=\"du-slot-63221b398f3a8\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"One year","lifeExpectancySetFrom":"2022-04-14T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":272909},{"headers":{"creationTime":"2016-03-27T16:56:39+00:00","modifiedTime":"2022-04-12T19:57:16+00:00","timestamp":"2022-09-14T18:19:36+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Low-Calorie","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34122"},"slug":"low-calorie","categoryId":34122}],"title":"Calorie Counter For Dummies Cheat Sheet","strippedTitle":"calorie counter for dummies cheat sheet","slug":"calorie-counter-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Eating out can be troublesome for the most committed calorie counter, but some helpful hints can steer you safely through.","noIndex":0,"noFollow":0},"content":"Counting calories is a time-tested method for reducing food intake, which leads to weight loss and other health benefits. Counting calories can be part of making sure you eat a well-balanced diet as well. Eating out can be troublesome for the most committed dieter, but some helpful hints can steer you safely through even that dangerous landscape.","description":"Counting calories is a time-tested method for reducing food intake, which leads to weight loss and other health benefits. Counting calories can be part of making sure you eat a well-balanced diet as well. Eating out can be troublesome for the most committed dieter, but some helpful hints can steer you safely through even that dangerous landscape.","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34122,"title":"Low-Calorie","slug":"low-calorie","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34122"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":207828,"title":"Low-Calorie Dieting For Dummies Cheat Sheet","slug":"low-calorie-dieting-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/207828"}},{"articleId":162205,"title":"Serving Sizes by Food Group","slug":"serving-sizes-by-food-group","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/162205"}},{"articleId":162206,"title":"Deciphering Weight-Loss Fact and Fiction","slug":"deciphering-weight-loss-fact-and-fiction","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/162206"}},{"articleId":162197,"title":"Figuring Out Whether You’re Truly Hungry","slug":"figuring-out-whether-youre-truly-hungry","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/162197"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;low-calorie&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b38a5815\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;low-calorie&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b38a6340\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":193140,"title":"Counting Calories and a Balanced Diet","slug":"counting-calories-and-a-balanced-diet","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193140"}},{"articleId":193141,"title":"Calorie-counting Tips for Dining Out","slug":"calorie-counting-tips-for-dining-out","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193141"}},{"articleId":193136,"title":"Counting Calories for Weight Loss","slug":"counting-calories-for-weight-loss","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193136"}}],"content":[{"title":"Counting calories and a balanced diet","thumb":null,"image":null,"content":"<p>There’s no one perfect diet, but you can count calories toward a balanced diet fairly easily. A balanced diet is one that ensures that you consume adequate carbohydrates, proteins, fats, vitamins, and minerals. Having a balanced diet also means that you take in the exact amount of calories your body needs to function and maintain a healthy weight, which means balancing eating and exercising.</p>\n<p>To achieve a balanced diet, keep the following points in mind:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Strive for variety.</b> One way to keep eating a balanced diet on a daily basis is to choose a variety of foods. <i>V</i><i>ariety</i> in this case means choosing different types of foods within each food group. So even if you love bananas, mix things up and eat an apple, a plum, some melon, or berries every week. Hey, go crazy: Try a kiwifruit or mango once in a while too!</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Eat fruits and vegetables. </b>Fruits and vegetables are nutritional powerhouses, and they play a vital role in a balanced diet. When you’re on the go, bring fruit to work or school with you to help balance out the higher-fat, higher-calorie choices you may make at other times. Eating fruits and veggies also adds fiber to your diet, and fiber helps control hunger, aiding in weight control.</p>\n<p class=\"child-para Remember\">Eat at least two servings of fruit daily, gradually increasing this amount to three or four.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Exercise regularly.</b> Including physical activity (also known as exercise) with a balanced diet is a great way to stimulate weight loss and improve general health and well-being.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Get enough sleep. </b>When you’re well rested, you’re able to make reasonable decisions. You can pass up that 460-calorie sweet potato casserole in favor of the 60-calorie steamed vegetables. Another plus is getting adequate sleep helps with weight control.</p>\n</li>\n</ul>\n"},{"title":"Calorie-counting tips for dining out","thumb":null,"image":null,"content":"<p>Dining out can be an enjoyable experience, but it can also be a high-calorie one. Even if you’re counting calories, though, you can enjoy your dining experience without the worry of eating too many calories or sacrificing health with a bit of planning ahead.</p>\n<p>Use the tips in the following list to save calories the next time you dine out:</p>\n<table>\n<tbody>\n<tr>\n<td>Ask for dressings or sauces on the side, or skip the mayo.</td>\n<td>Include as many vegetable toppings as possible on your<br />\nsandwich, in your omelet, or on your pizza.</td>\n</tr>\n<tr>\n<td>Consider an appetizer or side dish as an entrée, or<br />\nchoose the regular, small, or kid-sized portion. (Skip anything<br />\nthat’s extra-large or supersized.)</td>\n<td>Skip the butter on breakfast items such as waffles or pancakes<br />\nand use smaller amounts of syrup.</td>\n</tr>\n<tr>\n<td>Choose nonfat or lowfat milk and coffee drinks (pick the small<br />\nor “tall” size for the latter).</td>\n<td>Enjoy your eggs with toast, but skip the extra meat item.</td>\n</tr>\n<tr>\n<td>Select grilled or oven-roasted items and skip the deep-fried<br />\nfoods.</td>\n<td>Skip the extra cheese on anything whatsoever.</td>\n</tr>\n<tr>\n<td>Drink more water with your meals.</td>\n<td>Choose pastas with marinara or olive oil–based sauces<br />\nrather than cream or Alfredo-type ones.</td>\n</tr>\n<tr>\n<td>Review beverage sizes and calories. You can rack up several<br />\nhundred calories a day in liquid if you don’t monitor your<br />\nintake.</td>\n<td>Consider splitting an item with a friend and ordering a side<br />\nsalad to round out your meal (unless of course you’re<br />\nsplitting dessert).</td>\n</tr>\n<tr>\n<td>Watch out for salads; they aren’t always the low-calorie<br />\nchoice.</td>\n<td></td>\n</tr>\n</tbody>\n</table>\n<p class=\"Tip\">If you currently eat out daily, consider cutting back to eating no more than three meals per week away from home (not counting packed lunches). Ideally, you should limit dining out to two or fewer times a week.</p>\n"},{"title":"Counting calories for weight loss","thumb":null,"image":null,"content":"<p>To lose weight, you have to reduce your total calorie intake, which means counting the calories you ingest and reducing them. Eating 500 calories less a day will promote the loss of 1 pound per week. Use the tips in the following list to help you lose weight.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Check out the calories in common foods that you eat each week to determine where you can make a change or reduce portion sizes.</p>\n</li>\n<li>\n<p class=\"first-para\">Include fiber in your diet. Fiber (found in fruits, vegetables, beans, lentils, and foods made with whole grains) provides denseness without the calories, meaning you can actually eat a bit more without upping your calorie intake. Shoot for 3 grams of fiber or more per serving.</p>\n</li>\n<li>\n<p class=\"first-para\">Add one to two vegetable servings to your diet daily. Have carrots available to snack on, slice an apple, or eat a banana. You’ll be surprised how easy this is to do if you plan on it.</p>\n</li>\n<li>\n<p class=\"first-para\">Drink at least six to eight 8-ounce glasses of water every day.</p>\n</li>\n<li>\n<p class=\"first-para\">Analyze your eating behaviors to see whether any of them are possibly sabotaging your weight-loss efforts. Skipping meals, avoiding food groups, and eating when you’re stressed or bored can all hinder weight loss.</p>\n</li>\n<li>\n<p class=\"first-para\">Get support. If you need to lose weight, find a professional to help you do it. Talk to your doctor about consulting a registered dietitian (RD) or certified personal trainer (CPT).</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"One year","lifeExpectancySetFrom":"2022-04-12T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209114},{"headers":{"creationTime":"2016-03-27T16:57:17+00:00","modifiedTime":"2022-03-28T18:15:27+00:00","timestamp":"2022-09-14T18:19:32+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Glycemic Diets","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34114"},"slug":"glycemic-diets","categoryId":34114},{"name":"Glycemic Load Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34116"},"slug":"glycemic-load-diet","categoryId":34116}],"title":"The GL Diet For Dummies Cheat Sheet","strippedTitle":"the gl diet for dummies cheat sheet","slug":"the-gl-diet-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Use this handy guide for quick reference on the types of fruits, vegetables, and starches you can eat on the glycemic load diet.","noIndex":0,"noFollow":0},"content":"Dieting needn’t mean you have to resort to bland food or strange food combinations. The glycemic load diet is a low-carb diet plan that makes healthy eating easier than it has ever been.","description":"Dieting needn’t mean you have to resort to bland food or strange food combinations. The glycemic load diet is a low-carb diet plan that makes healthy eating easier than it has ever been.","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34116,"title":"Glycemic Load Diet","slug":"glycemic-load-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34116"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":193973,"title":"Low-GL Seasonal Fruit and Vegetables","slug":"low-gl-seasonal-fruit-and-vegetables","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193973"}},{"articleId":193974,"title":"Handy Tips to Reduce the GL","slug":"handy-tips-to-reduce-the-gl","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193974"}},{"articleId":193970,"title":"Starchy Staples: Helpful Low-GL Alternatives","slug":"starchy-staples-helpful-low-gl-alternatives","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193970"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;glycemic-diets&quot;,&quot;glycemic-load-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b3405917\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;glycemic-diets&quot;,&quot;glycemic-load-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b3406363\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":193974,"title":"Handy Tips to Reduce the GL","slug":"handy-tips-to-reduce-the-gl","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193974"}},{"articleId":193970,"title":"Starchy Staples: Helpful Low-GL Alternatives","slug":"starchy-staples-helpful-low-gl-alternatives","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193970"}},{"articleId":193973,"title":"Low-GL Seasonal Fruit and Vegetables","slug":"low-gl-seasonal-fruit-and-vegetables","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193973"}}],"content":[{"title":"Handy tips to reduce glycemic load","thumb":null,"image":null,"content":"<p>Having some handy tips and pointers when trying to lower your glycemic load means that you need never get it wrong. Here’s a helpful list of things to remember.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Eat small or moderate portions of starchy foods such as bread, potatoes, pasta, and rice.</p>\n</li>\n<li>\n<p class=\"first-para\">Include lots of low-GL fruit and vegetables at every meal. Aim for a minimum of five servings of fruit and veg per day. Lightly cook veggies for the minimum time or eat them raw. Fresh, frozen, or canned fruit and veg are all fine.</p>\n</li>\n<li>\n<p class=\"first-para\">Make more of pulses (legumes that grow in pods), including peas, beans, and lentils, in soups, salads, and as a meal accompaniment instead of pasta or rice. Pulses, including dried or canned, count towards your five-a-day fruit and veg.</p>\n</li>\n<li>\n<p class=\"first-para\">Always include a protein-rich food as part of your meal to reduce GL. Chose from lean meat, fish, poultry, eggs, low-fat dairy foods, soya products, or quorn.</p>\n</li>\n<li>\n<p class=\"first-para\">Adding acidic foods, such as balsamic vinegar, lemon juice, vinaigrette, or pickles (for example, capers and gherkins), to your meal reduces the overall GL. Adding a little monounsaturated oil, such as olive or rapeseed oil, or a little Parmesan cheese or reduced-fat cream, to recipes also reduces GL.</p>\n</li>\n<li>\n<p class=\"first-para\">Cut right down on highly refined snack foods, such as sweets, potato chips, or corn chips, cakes, biscuits, and pastries made from white flour and sugar. Instead, choose nuts and seeds, or dried fruits, such as apple rings or apricots. Instead of milk chocolate, snack on a couple of squares of dark chocolate with over 70 per cent cocoa solids.</p>\n</li>\n</ul>\n"},{"title":"Starchy staples: Helpful low-GL alternatives","thumb":null,"image":null,"content":"<p>Use this table to find out which starchy foods to avoid, and discover tasty low-GL alternatives. Keep it handy, so you’re never left wondering if you’ve made the right choices!</p>\n<table>\n<tbody>\n<tr>\n<th>Starchy staples</th>\n<th>Low GL</th>\n<th>High GL</th>\n</tr>\n<tr>\n<td><b>Bread</b></td>\n<td>Pumpernickel, rye, sourdough, soya and linseed, barley and<br />\nsunflower, granary, seeded breads and pitta breads (moderate GL)<br />\noat cakes, rye crackers (moderate GL)</td>\n<td>White, wholemeal, French stick, rice cakes, cream crackers,<br />\nbread sticks</td>\n</tr>\n<tr>\n<td><b>Cereal</b></td>\n<td>Whole oats, oatmeal, porridge, no added sugar muesli, bran<br />\nsticks, semolina, quinoa</td>\n<td>Sweetened cereals, rice based cereals, bran flakes, wheat<br />\nbiscuits, shredded wheat</td>\n</tr>\n<tr>\n<td><b>Pasta</b></td>\n<td>Egg-based pasta, mungbean noodles</td>\n<td>Overcooked pasta and pasta ready meals requiring<br />\nre-heating</td>\n</tr>\n<tr>\n<td><b>Rice</b></td>\n<td>Long grain, wild, and basmati rice. Bulgur or cracked wheat,<br />\ncouscous, pearl barley</td>\n<td>Short grain, sticky white rice</td>\n</tr>\n<tr>\n<td><b>Potatoes</b></td>\n<td>Baby new potatoes, sweet potatoes, yams, celeriac, swede</td>\n<td>Large floury white potatoes, French fries, mashed potato</td>\n</tr>\n</tbody>\n</table>\n"},{"title":"Low-GL seasonal fruit and vegetables","thumb":null,"image":null,"content":"<p>Good news: on the glycemic load diet, you can indulge in hundreds of beautiful, scrumptious fruits and veggies. Check out this guide to what’s in season when.</p>\n<table>\n<tbody>\n<tr>\n<td></td>\n<th>Fruits</th>\n<th>Vegetables</th>\n</tr>\n<tr>\n<th>Spring</th>\n<td>Rhubarb, grapes, limes, passion fruit, persimmons, lemons,<br />\ngrapefruit, avocados</td>\n<td>Leeks, cabbage, watercress, new potatoes, spinach, eggplant,<br />\nradishes, rocket, spring greens</td>\n</tr>\n<tr>\n<th>Summer</th>\n<td>Strawberries, raspberries, blueberries, redcurrants,<br />\nblackcurrants, cherries, nectarines, melons</td>\n<td>Asparagus, baby carrots, fresh peas, tomatoes, runner beans,<br />\nlettuce, cucumber, zucchini, peppers, snow peas</td>\n</tr>\n<tr>\n<th>Autumn</th>\n<td>Blackberries, apples pears, gooseberries, damsons, plums,<br />\nelderberries, greengages, plums</td>\n<td>Pumpkin, onions, fennel, wild mushrooms, squash, turnips, red<br />\ncabbage, celeriac, swede</td>\n</tr>\n<tr>\n<th>Winter</th>\n<td>Satsumas, clementines, cranberries, mandarins, tangerines,<br />\npears, pomegranates</td>\n<td>Brussels sprouts, chicory, cauliflower, kale, celery,<br />\nmushrooms, purple sprouting broccoli</td>\n</tr>\n</tbody>\n</table>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two 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Acid Alkaline Diet

Acid Reflux Diet

Anti-Inflammatory Diet

Belly Fat Diet

Clinical Nutrition

Dairy-Free

DASH Diet

Detox

Gluten-Free Diet

Glycemic Diets

Healthy Eating

IBS Diet

Intermittent Fasting

Keto Diet

Low-Calorie

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Low-Cholesterol

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Macrobiotic Diet

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Vegetarianism Living Vegetarian For Dummies Cheat Sheet

Cheat Sheet / Updated 10-26-2022

Switching to a vegetarian lifestyle offers benefits to your health, animals, and the environment. Ensure success by easing into a meat-free way of life, planning your vegetarian diet, and making tasty meatless meals at home.

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Low-Cholesterol Low-Cholesterol Cookbook For Dummies Cheat Sheet

Cheat Sheet / Updated 09-23-2022

If you're adopting a low-cholesterol lifestyle, you'll need to rethink your food-shopping habits: Know which fruits and vegetables are most beneficial, and look for high-fiber foods. Also, become intimate with cholesterol and saturated-fat content in common foods so that you'll automatically make the healthiest choices. This Cheat Sheet helps you with all of these new ways of thinking. You also can find a handful of bonus recipes.

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General Diet & Nutrition The Natural and Synthetic Nature of Food Additives

Article / Updated 09-19-2022

Food additives may be natural or synthetic. For example, vitamin C is a natural preservative. Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are synthetic preservatives. To ensure your safety, both the natural and synthetic food additives used in the United States come only from the group of substances known as the generally recognized as safe (GRAS) list. All additives on the GRAS list Are approved by the Food and Drug Administration (FDA), meaning that agency is satisfied that the additive is safe and effective Must be used only in specifically limited amounts Must be used to satisfy a specific need in food products, such as protection against molds Must be effective, meaning that they must actually maintain freshness and safety Must be listed accurately on the label Nutrient additives Vitamin D, which is added to virtually all milk sold in the United States, is one example of a clearly beneficial food additive. Most U.S. bread and grain products are fortified with added B vitamins, plus iron and other essential minerals to replace what's lost when whole grains are milled into white flour for white bread. Some people say that people would be better off simply sticking to whole grains, but adding vitamins and minerals to white flours enhances a product that many people prefer. Some nutrients are also useful preservatives. For example, vitamin C is an antioxidant that slows food spoilage and prevents destructive chemical reactions, which is why American food packagers must add a form of vitamin C (isoascorbic acid or sodium ascorbate) to bacon and other luncheon meats to prevent the formation of potentially cancer-causing compounds. Color additives Colors, flavoring agents, and flavor enhancers make food look and taste better. Like other food additives, these three may be either natural or synthetic. Natural colors One good example of a natural coloring agent is beta carotene, the yellow pigment extracted from many fruits and vegetables and used to turn naturally white margarine to buttery yellow. Some other natural coloring agents are annatto, a yellow-to-pink pigment from a tropical tree; chlorophyll, the green pigment in green plants; carmine, a reddish extract of cochineal (a pigment from crushed beetles); saffron, a yellow herb; and turmeric, a yellow spice. Synthetic colors An example of a synthetic coloring agent is FD&C Blue No. 1, a bright blue pigment made from coal tar and used in soft drinks, gelatin, hair dyes, and face powders, among other things. And, yes, as scientists have discovered more about the effects of coal-tar dyes, including the fact that some are carcinogenic, many of these coloring agents have been banned from use in food in one country or another but are still allowed in cosmetics. Flavor additives Every cook worth his or her spice cabinet knows about natural flavor ingredients, especially salt, sugar, vinegar, wine, and fruit juices. Artificial flavoring agents reproduce natural flavors. For example, a teaspoon of fresh lemon juice in the batter lends cheesecake a certain je ne sais quoi (French for "I don't know what" — a little something special), but artificial lemon flavoring works just as well. You can sweeten your morning coffee with natural sugar or with the artificial sweetener saccharin. Flavor enhancers are a slightly different kettle of fish. They intensify a food's natural flavor instead of adding a new one. The best-known flavor enhancer is monosodium glutamate (MSG), widely used in Asian foods. Although it improves flavor, MSG may also trigger short-term, generally mild reactions, such as headaches, flushing, sweating, facial numbness and tingling, and rapid heartbeat in people sensitive to the seasoning. Preservatives Food spoilage is a totally natural phenomenon. Milk sours. Bread molds. Meat and poultry rot. Vegetables wilt. Fats turn rancid. The first three kinds of spoilage are caused by microbes (bacteria, mold, and yeasts). The last two happen when food is exposed to oxygen (air). Preservative techniques such as cooking, chilling, canning, freezing, and drying prevent spoilage either by slowing the growth of the organisms that live on food or by protecting the food from the effects of oxygen. Chemical preservatives do essentially the same thing: Antimicrobials are natural or synthetic preservatives that protect food by slowing the growth of bacteria, molds, and yeasts. Antioxidants are natural or synthetic preservatives that protect food by preventing food molecules from combining with oxygen (air). The table is a representative list of some common preservative chemicals and the foods in which they're found. Preservatives in Food Preservative Found in … Ascorbic acid* Sausages, luncheon meats Benzoic acid Beverages (soft drinks), ice cream, baked goods BHA (butylated hydroxyanisole) Potato chips and other foods BHT (butylated hydroxytoluene) Potato chips and other foods Calcium propionate Breads, processed cheese Isoascorbate* Luncheon meats and other foods Sodium ascorbate* Luncheon meats and other foods Sodium benzoate Margarine, soft drinks * A form of vitamin C Other additives in food Food chemists use a variety of the following types of natural and chemical additives to improve the texture of food or prevent mixtures from separating: Emulsifiers, such as lecithin and polysorbate, keep liquid-plus-solids, such as chocolate pudding, from separating into liquid and solids. They can also keep two unfriendly liquids, such as oil and water, from divorcing so that your salad dressing stays smooth. Stabilizers, such as the alginates (alginic acid) derived from seaweed, make food such as ice cream feel smoother, richer, or creamier in your mouth. Thickeners are natural gums and starches, such as apple pectin or cornstarch, that add body to foods. Texturizers, such as calcium chloride, keep foods such as canned apples, tomatoes, or potatoes from turning mushy. Although many of these additives are derived from foods, their benefit is aesthetic (the food looks better and tastes better), not nutritional.

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Keto Diet What is the Keto Diet?

Article / Updated 07-28-2022

The ketogenic diet (or keto diet for short) is an exceptionally well-researched and proven method to start working with your body, rather than against it, to improve your health. Following the basic rules of the keto lifestyle can help you Feel more energized. Lose weight faster. Improve the health of your heart. Sharpen your mental focus. In addition to these benefits, there are a host of other long-term benefits that will leave you jumping for joy. Though it’s become popular recently, the keto diet has been used for almost a hundred years to heal and prevent disease — that’s a long track record of benefits. In a nutshell, the keto diet is High fat Moderate protein Very low carbohydrate Having grains and carbohydrates form the basis of every meal may seem like contemporary wisdom, but for most of human history, this wasn’t the case. Processed and easily digested carbohydrates fuel weight gain and unhealthy spikes in blood sugar with each bite; over the course of a lifetime, this destroys your health. The keto diet puts your body into ketosis, a process where you use fats, rather than sugars from carbohydrates, to fuel your body. On the keto diet, you’ll learn to turn to nutritional powerhouses — fats — into the basis of your meals. The truth is that fat really isn’t to blame for the increasingly common problems of obesity and being overweight that we always hear about. Fat is actually very good for you, keeps you feeling fuller longer, helps you lose weight, and improves your health over the long term. There are a lot of misconceptions about nutrition in general, and the keto diet in particular. The keto lifestyle is much more than the “bacon wrapped in cheese” memes will have you believe — although you can eat cheese and bacon. It won’t wreak havoc on your heart or blood vessels, nor will it increase your cholesterol levels if you follow a whole-food-based keto lifestyle. Despite what many of us have been told for decades, we don’t need to eat many carbohydrates as part of a healthy lifestyle. Instead, eating a range of whole keto foods can be the key to healthy living. Keto is a flexible and adventurous lifestyle that isn’t a one-size-fits-all plan; there are several different varieties to fit with your lifestyle and goals. Standard ketogenic diet The standard ketogenic diet is the basic version of the keto diet. It’s been around the longest and has the most evidence and research behind it. If you’re thinking about keto, you need to be very familiar with the standard ketogenic diet. It clearly breaks down the sources of your daily calorie intake, as follows: Fat: 70 percent Protein: 25 percent Carbohydrates: 5 percent Historically, on this diet, you’ll generally eat about 25 grams of carbohydrates per day. However, we live in more flexible times, and some people eat as much as 50 grams per day. That’s okay, because most people stay in ketosis on 50 grams of carbs a day, so they don’t need to limit their carbs anymore. Over time, you’ll figure out what works best for you. The amount of daily carbs is, at most, only a fifth of what many Americans eat. On the standard American diet, you get about 30 percent of calories from fat, 20 percent from protein, and 50 percent (or more) from carbohydrates. That means most Americans are eating about 250 grams of carbs or more per day. As you can imagine, making such a radical change from a carb-based diet to a fat-based one will have a massive impact on your health and energy levels. On the standard ketogenic diet, the ratio is 70:25:5 in terms of calories coming from fat, protein, and carbs. You should aim for 30 grams of carbs or fewer in a day. Targeted ketogenic diet The targeted ketogenic diet is geared toward athletes. It’s a slightly more flexible version of the keto diet because it allows you to eat more carbs around the time of your intense workouts. When you’re burning a lot of calories, the carbs you eat are consumed as fuel immediately, so your body doesn’t get “kicked out” of ketosis in the long term. As soon as you use up all the carbs during your workout, your body goes back to fat burning because there aren’t carbs left around when you’re more sedentary. This choice is good for very active people who are exercising at high levels regularly (for hours, not minutes) or training for an intense athletic challenge that requires a lot of energy, like a marathon. Regardless, this is not a free pass to eat as many carbohydrates as you would on a high-carb diet. You should consume about 20 or 25 grams of easily digestible carbs approximately 30 to 45 minutes before you exercise. After exercising, you’ll go back to the regular keto diet. Keep in mind the total number of calories (including your pre-workout carbs) when coming up with your daily energy intake. It’s critical that you only eat enough carbs to fuel your workout, so your body goes back to burning fats when you’re done exercising. Generally, you should be well adjusted to the standard ketogenic diet for a couple months at least before you switch to this targeted version. Cyclical ketogenic diet The cyclical ketogenic diet is another more flexible keto option for highly trained athletes. We’re upping the playing field here — this is the ultramarathon runner or the professional athlete, not the weekend warrior. These athletes may increase their carb intake for a short time to “fuel” themselves for the high level of performance they’re about to commit to. The increase may be for a couple of days before a major training event — and the amount of carbs they consume is in line with the amount of physical activity they’re facing. Then they go back to the standard ketogenic diet after the major event is over. Although they may be out of ketosis during these “cheat days,” their high level of performance ensures that they’re still in the low-carb range because they’re burning so many more calories than usual. Another group of people who follow the cyclical ketogenic diet are those who have a hard time sticking to the standard ketogenic diet and choose to have cheat days once in a while. This may involve going keto five days a week, with the weekends reserved for “cheat days.” For those who eat carbs on the weekend, or can’t stick to the standard ketogenic diet because of social pressures, it’s important not to go on carb-binging cycles. It’s quite a shift for the body to go from ketosis to high-carb so rapidly. Instead, increase your carbs to a “low-carb diet,” in the range of 150 to 200 grams on your cheat days. You won’t be in ketosis on those days — and it may take a while for your body to go back to ketosis even on your regular standard ketogenic diet days — but at least you’ll still have the benefits of cutting back on carbs. The cyclical ketogenic diet may be helpful for athletes and those who find it difficult to commit to the keto lifestyle. Keto is very flexible and can work with any lifestyle, as long as you make a commitment to health. High-protein ketogenic diet In the high-protein ketogenic diet, you increase the percent of calories from protein. Commonly, this breaks down as follows: Fat: 60 percent Protein: 35 percent Carbohydrate: 5 percent This option is best for people who are concerned about losing muscle or even want to bulk up, like bodybuilders or individuals who have very low lean body muscle mass. Generally, keto is a muscle neutral diet (you don’t gain or lose it), so adding protein is a great choice for those who want to gain muscle. In this diet, you’re still in ketosis, but you don’t necessarily have as high a level of ketones as someone on the standard ketogenic diet. It’s hard, but possible, to get kicked out of ketosis if you go higher than the recommended 35 percent of calories from protein. It’s also important on this type of keto diet to remember to eat a range of protein foods that are healthy and nutritious. Burning fat: Ketosis Ketosis is the process your body uses to breaks down ketone bodies for most of its energy needs. Ketones come from fatty acids regardless of whether you eat them or get them from your fat cells. Your body prefers to use glucose for energy (see the preceding section), so ketosis only occurs when you don’t have enough glucose coming in from your diet. On a keto diet, your body switches from glycolysis to ketosis as the primary energy generator. Fat, like carbohydrates, is also a source of calories, but it provides a whopping nine calories per gram, compared to the measly four calories you get from carbs and protein. This means, head to head, fat is always a more efficient source of energy than carbohydrates. On the keto diet, instead of using glycolysis for energy, fatty acids are broken down into three types of ketones that provide energy to all your body’s cells: Acetoacetate: The main ketone made by your liver. β-hydroxybutyric acid: The main ketone in your bloodstream and the source of ketones’ anti-inflammatory benefits. Acetone: The least common ketone; it doesn’t provide energy, but it is responsible for carrying waste out of the body. It’s responsible for keto breath (the fruity or moldy breath that some people have when in ketosis) because it’s ridding the body of excess acetone through the lungs. Importantly, fatty acids not only make ketones but also are able to produce glucose if you aren’t getting it from your diet. That’s why, even on the keto diet, your blood sugar levels don’t drop precipitously. They also don’t rise astronomically, as they do on a carb-rich diet, every time you take a bite of food. The liver, the workhorse of metabolism, can’t use ketones as its energy source, so it’s crucial that fat can be turned into glucose to support the liver during ketosis. Like glucose, ketones are also a source of energy for the brain and provide its fuel during ketosis. Ketones may be better brain fuel than carbohydrates because they’ve been shown to improve the health of our brain cells and may be helpful in preventing neurodegenerative diseases like Alzheimer’s. The words ketosis, ketogenesis, and ketogenic are all derived from a similar root, meaning to produce and utilize ketone bodies as the primary form of energy. That’s where the names ketogenic diet and keto diet come from!

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Belly Fat Diet Seven Foods That Fight Inflammation and Belly Fat

Step by Step / Updated 07-28-2022

When eaten on a regular basis, foods with anti-inflammatory properties can help reduce inflammation in the body, helping to prevent the long-term health consequences associated with it — but only if you also eliminate the foods that cause inflammation. When inflammation is under control, not only will you have more energy and feel better overall, but you’ll also find that weight loss and reduction of belly fat both become easier! Try adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body. The following foods and nutrients can fight inflammation.

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Keto Diet Symptoms and Remedies for Keto Flu

Article / Updated 07-28-2022

Keto flu is one of the most frequently experienced consequences of implementing a keto diet plan, but it can be overcome quite easily if you’re prepared with a few tricks up your sleeve. Symptoms of keto flu You’ll know you are going through the keto flu if you have Muscle aches and weakness Brain fog and difficulty concentrating Headaches Intense fatigue Insomnia Gut issues like indigestion, constipation, and even diarrhea Your body is making a significant change in its basic mode of operation, and the keto flu and other symptoms are just signs that the kinks are getting worked out. As your glucose stores drop and your body turns to fat as the primary source of energy, the many genes, enzymes, and proteins needed to accomplish this goal must come out of hibernation and ramp up to do the job. Your body has to go through the transition period of getting used to these new processes before it can become efficient at using fat as fuel. When does keto flu hit? The keto flu is a common speedbump that, if it happens, will begin a few days into starting the keto journey. The first thing you’ll need is patience. Your body is doing its best to keep up with your good intentions — give it time and remember to be gentle with yourself and your body. Make sure that you won’t be preparing for a major exam, gearing up for an intense work deadline, or having a slew of social activities around the time of your keto transition. If you have a break from work or school, use that time to start the keto diet. Or, if you can’t afford that luxury, at least make sure it’s at a time of relative calm in your life. You need to remove as many obstacles as you can to ensure you stay on keto; trying to completely change your eating style while going through other life transitions or periods of stress can be overwhelming. If you don’t have any downtime to transition, or you’re trying to go keto a second or third time because of roadblocks in the past, a good suggestion is to slowly decrease your carb intake instead of jumping headfirst into a diet where you’re suddenly restricted to 25 grams of carbs per day. You’ll still get to ketosis if your journey takes a little longer. If you’re on the standard American diet, you’re likely consuming 150 to 200 grams of carbs per day; over a few weeks, slowly drop down to less than 50 grams of carbs per day. This will help decrease your risk of going through severe keto flu. The authors keto flu experience When we first started the keto journey, we were ready to go all in. We fasted for two days, drinking water often and walking around a local park for an hour and a half each day to burn up our excess glycogen stores. We thought, “Faster is always better, right?” Not so fast. When day three hit, just as we began to get excited about digging into our avocado and coconut oil stores, the keto flu hit — and it hit hard. To say we felt like we had been run over by a truck was an understatement. We found it difficult to get out of bed, not only from fatigue, but also because as soon as we tried, the room immediately would go in and out of focus. Nausea hit like a ton of bricks, and we spent a lot of time in the bathroom. Both blood and urine tests showed that we were fully in ketosis, but being chained to the toilet put a damper on our celebration. Remedies for the keto flu If you do end up experiencing symptoms of keto flu, you can decrease the severity — or eliminate it altogether — by following a few simple steps. In no particular order, here are five remedies to get you through the keto flu: Take an Epsom salt bath. Epsom salts are magnesium sulfate crystals, and they’re great for relaxing sore muscles and decreasing pain. We recommend putting 1 or 2 cups of Epsom salts in a warm (not scalding) bath and soaking for at least 20 minutes. For an added benefit, choose a lavender and Epsom salt combo or add a few drops of lavender oil to your bath. Lavender is also known for its ability to relieve tight muscles and will add a relaxing and soothing quality to your experience. Eat (and drink) your minerals (salt, potassium, and magnesium). You can quickly lose salt and potassium on the ketogenic diet, so it’s vital that you replace them. Losing these essential minerals can cause the symptoms of keto flu, so if you replace them before they get too low, you may save yourself a challenging few days. Additionally, magnesium helps mitigate symptoms like constipation and muscle aches. To replenish these lost minerals, drink electrolyte water or bone or vegetable broth, and eat potassium-rich foods like avocado. Another good option is to take a potassium and magnesium supplement during your transition and get friendly with the salt shaker. Stay hydrated. You should be drinking half your body weight in ounces of water per day. For example, if you weigh 200 pounds, you should be drinking 100 ounces of water, but that’s just a baseline. Ditch the coffee and alcohol. If you’re addicted to your morning latte, then at least try to decrease your intake. Both caffeine and alcohol are diuretics, meaning they make you urinate more and can worsen the dehydration that often occurs as you transition to keto (as glucose and glycogen leave your body, they carry three to four times their weight in water with it). Try reducing your intake of both beverages as you’ll be chasing after your own tail — and getting nowhere fast — if you continue with the double espressos or after-dinner cocktails during your transition. Don’t be afraid to take a rain check. If you have the keto flu, you’re probably not going to feel like going anywhere. Don’t be afraid to let friends and family know that you’ll have to reschedule something for another time. Relaxation and rest are very important — don’t underestimate them! While going full bore will get you to ketosis faster, it isn’t necessarily the healthiest — or most sustainable — way to go. If you’re planning on kicking off ketosis with an intermittent fast and you’re physically prepared and able, then go for it. But stay well hydrated and add some electrolyte water or even a bit of bone broth to your hydration regimen. If you start noticing symptoms or begin feeling unwell, make sure to have your favorite electrolyte replacement within easy reach. If you get a nasty case of keto flu, you’ll be happy that you took some time to prepare for the worst-case scenario.

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Wheat-Free Living Wheat-Free For Dummies Cheat Sheet

Cheat Sheet / Updated 04-28-2022

Living a wheat-free lifestyle means eliminating wheat from your diet. To get the most health benefits, you should also cut back on the amount of processed sugar you consume. When you follow these guidelines, you return to a low-to-no-grain, low-sugar, high-fat diet that was far more common many decades ago. The idea is to enjoy real food and limit the foods you eat from a box or a drive-through window. When you do need to grab a meal on the go or pick up some groceries, use the following lists to make smart choices.

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Anti-Inflammatory Diet Fight Inflammation with Cardiovascular Activity

Article / Updated 04-14-2022

Sticking to a regular high-intensity workout that’s short in duration — about 15 to 30 minutes daily — reduces your risks of obesity and therefore your risks of metabolic syndrome. Physical exercise is also associated with decreased risk of cardiovascular and heart disease and improved cognition and brain function. Exercise also acts as a natural antidepressant. Exercise promotes the release of feel-good endorphins, helps the immune system (when you don’t overdo it), helps with weight loss and maintenance, and relieves stress. Increased blood flow and sweating enhance detoxification, and exercise helps your body use sugars instead of storing them in the liver, which helps improve problems with insulin resistance. Furthermore, building and maintaining lean muscle mass helps your metabolism to function optimally and reduce inflammation. Lean muscle mass, rather than fat, helps with inflammation because excess fat cells cause toxicity and inflammatory disruption in the signals of the endocrine system. In this article, explore ways you can get the blood flowing and build a little muscle in the process. Remember to stretch before and after every workout. Stretching has a way of fooling your muscles into thinking they’re already or still working, enhancing the benefits of your workout by up to 20 percent. Stretching also helps your muscles begin to contract more smoothly, alleviating some of the pain you may feel early on. Start off simply with walking and swimming Walking is the best place to start, particularly because it’s something you likely do to some degree every day. Walking is an easy and excellent way to boost your heart rate, it’s easier on your joints than running, and it’s something you can do at any time. Walk around the house in inclement weather, or go up and down the stairs a few times. Better yet, get a treadmill and walk for miles, even when it’s raining. The best way to make an exercise routine stick is to make it enjoyable. When you’re walking, find a pleasant route with great things to see or one that makes you feel comfortable and relaxed. With other exercises, try playing some upbeat music or exercising with friends. Integrate more walking into your routine by doing so gradually. Watch a step-tracking app, use a smart fitness device, or keep a pedometer handy, and work weekly to boost the number of steps you take each day. If you’re walking 2,000 steps now, for example, shoot for 2,500 next week. Keep that up for a week and then shoot for another 500-step boost. Swimming is another great way to get your heart pumping. The water works to soothe the joints rather than put extra stress on them, so swimming is therapeutic as well as aerobic. If you have access to a pool, try to incorporate 30 minutes of swimming into your routine three to four times a week. When you get your body ready, you can step the workout up a notch, being sure to incorporate 30 minutes of exercise into your day at least three times a week. Get it going: stimulating exercises The following sections guide you through a few moves that are sure to get your heart going. Be sure to have an exercise mat, some water, and plenty of room to get the most out of your workout. Doing these exercises in sequence is a great start to a good fitness routine, and altogether you’ll have about a 20-minute workout. Don’t be afraid to do each exercise a little longer or find another to add to the routine if you want to stretch your workout to 30 minutes. Squat thrusts These squat thrusts are a great way to start your exercise routine and get your heart rate nice and high while working your entire body. Stand with your feet about hip-width apart. Squat to the floor, placing your hands directly in front of you and about shoulder-width apart. With your weight on your arms, very quickly jump your feet behind you so that you’re in a push-up position; then jump back and stand up. Try to do 10 repetitions within a minute. Pause for 30 seconds and then do another set of 10. Pause for another 30 seconds and do a third set of 10. If your inflammation is in your knees or hips, be sure to consult a physician before trying squat thrusts, and start with shorter, slower repetitions. Mountain climbers As with squat thrusts, mountain climbers raise your heart rate rather quickly. Begin in a push-up position with your legs out straight. Bring your right knee in to your chest, resting your foot on the floor. Quickly jump and switch legs, returning the right leg to a straight line and bringing the left knee up. Continue alternating legs as quickly as you can for a full minute. Pause for 30 seconds and repeat for another minute. Take another 30-second break before doing a final minute of mountain climbers. Be sure to consult a physician if your inflammation is in your legs, because mountain climbers may exacerbate rather than relieve some of the pain. Deep squat lunges These lunges are great for raising your heart rate without the added pressure on your knees and hips. If you have inflammation in your legs, these lunges will aid in the healing process without risking re-injury. Stand with your feet shoulder-width apart, arms at your sides. Step your left foot out to the left, bending your left knee and extending your right leg in a side lunge. As you lunge to the left, raise your right arm over your head and reach left. Bring your left arm across your hips and reach right, as shown in the following figure (A). Be careful not to let your left knee extend past your toes. Return to your starting position, with feet shoulder-width apart and arms at your sides. Repeat Step 2, this time lunging to the right and reaching your left arm up and over your head, as shown in the following figure (B). Return to your starting position. Continue lunges for 5 minutes, alternating sides. Try to stretch a little farther with each lunge. Invisible jump rope This exercise raises your heart rate and lets you control how quickly it climbs based on how fast you jump. Stand upright with your feet hip-width apart. Keeping elbows at your sides, pretend you’re holding a jump rope. Begin twirling “the rope” and jumping. Continue for five minutes, varying speeds. Be careful if you’re having trouble with your knees, because the bouncing can create a painful impact. Slow it down: relaxing moves Not quite ready for moving fast, or need something to help you cool down? Here are a few moves that keep your heart rate up without putting strain on your joints. Intermittent leg lifts These leg lifts are a much less aerobic move than some exercises and therefore shouldn’t cause additional strain on any of your joints. It’s a great starter move for people who suffer inflammation pain in the hips and/or knees. Lie on your back on your exercise mat, arms at your sides with hands flat. Keeping your legs together, raise your feet 6 inches; hold them up for 10 seconds. Pressing your hands to the floor for support, raise your feet another 6 inches and hold for 10 seconds. Again, pressing your hands to the floor for support, raise your feet one more time, this time so your legs and torso form a right angle; hold for 10 seconds. Slowly begin lowering your feet, holding your feet 12 inches off the ground for 10 seconds and at 6 inches for 10 seconds. When your feet are back on the floor, rest for 15 seconds and repeat. Perform this exercise four times. After you get this move mastered, add some variation by holding a ball between your feet as you raise your legs. First use a playground ball, and then up in size until eventually you work with a stabilizer ball. Stabilizing ab crunch This ab crunch is a great exercise to help reduce some of that dangerous belly fat while at the same time increasing your heart rate. The stability ball provides support to your lower back. Get out your stability ball and put it on the center of your exercise mat. Stand in front of the ball with your feet at shoulder-width apart. Lower yourself so that you’re sitting on the ball. Cross your arms over your chest or clasp your hands gently behind your head and lie back, letting your back curve slightly with the ball. Slowly rise so that your shoulders come up off the ball, as shown. Repeat. Do 10 crunches, slowing increasing by 5 crunches over time.

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Low-Calorie Calorie Counter For Dummies Cheat Sheet

Cheat Sheet / Updated 04-12-2022

Counting calories is a time-tested method for reducing food intake, which leads to weight loss and other health benefits. Counting calories can be part of making sure you eat a well-balanced diet as well. Eating out can be troublesome for the most committed dieter, but some helpful hints can steer you safely through even that dangerous landscape.

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Glycemic Load Diet The GL Diet For Dummies Cheat Sheet

Cheat Sheet / Updated 03-28-2022

Dieting needn’t mean you have to resort to bland food or strange food combinations. The glycemic load diet is a low-carb diet plan that makes healthy eating easier than it has ever been.

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