When you think breakfast, you probably picture carbs (mmm, pancakes). If you’re following a high-fat, virtually carb-free keto diet, though, you’ve got to reevaluate your morning meal.

What A Healthy Keto Breakfast Looks Like

“When following the keto diet, you want to kick start your day with a low-carb, higher-fat breakfast that’s going to help you burn fat throughout the day,” says Maggie Michalczyk, M.S., R.D.N.

In addition to healthy fats, Michalczyk recommends incorporating foods that contain protein into your A.M. eats. “Protein is important at breakfast for many reasons, one being the fact that it takes your body longer to digest protein, which means you’ll feel satiated for longer,” she says. It’s also crucial for ensuring your body has the nutritional building blocks it needs for optimal function throughout the day.

Of course, there’s the ever-popular eggs and bacon, but your keto breakfast options don’t end there. Kale, broccoli, and other cruciferous vegetables, plus avocados, seafood, cheese, berries, nuts and seeds, and even some plain Greek yogurt or cottage cheese can also make their way onto your plate.

Michalcyzk loves to wake up to egg muffins with kale and bacon, a Brussels sprouts hash with eggs, grass-fed steak with eggs and avocado, or smoked salmon and eggs.

Below are seven of the tastiest keto breakfasts out there—pancakes included!

1. Keto Chorizo Omelet

This omelet by Hey Keto Mama, made with eggs, spinach, onions, and spicy chorizo sausage, is rich in fats and protein to fill you up. For an extra punch of fat, top with shredded cheese, avocado, sour cream, and more chorizo or crumbled bacon. This rich recipe serves two, and comes in at just 2.5 grams of net carbs per serving.

2. Keto Chia Smoothie Bowl

Typically jam-packed with fruit and sugar, your average smoothie bowl isn’t a keto-friendly way to start the day. This chia smoothie bowl by Fat for Weight Loss, though, uses ingredients like coconut cream, avocado, chia seeds, and desiccated coconut for healthy fats, along with blueberries, erythritol, and a little vanilla for that smoothie bowl sweetness. At six grams of net carbs per serving, this sweet, creamy breakfast bowl is a great option when you’re craving something sweet. Top with whatever seeds your heart desires, coconut, and low-sugar fruit, like strawberries.

3. Three-Ingredient Cauliflower Hash Browns

Eggs and hash browns are the quintessential American breakfast—but carb-loaded potatoes are a definite no-go on the keto diet. Luckily, with a little creativity, you can whip up a delicious low-carb alternative using cauliflower. These hash browns from Keto Connect are made with just cauliflower, shredded cheese, and an egg (plus any seasonings you want), and contain just 3.2 grams of net carbs per serving. They’re the perfect bed for other breakfast ingredients, like eggs, bacon, and avocado, or ground beef, sour cream, and guacamole.

4. Fluffy Low-Carb Keto Blueberry Pancakes

These fluffy, colorful pancakes from The Big Man’s World satisfy any cravings for a decadent, comfort food breakfast without totally sabotaging ketosis. Made with almond flour and coconut flour instead of the conventional stuff, these pillowy cakes are much higher in fats, protein, and fiber than your average stack—and at 2.1 grams of net carbs per serving, much lower in carbs. Did we mention they’re also vegan and take just 10 minutes to whip up?

Related: 7 Protein Pancake Recipes That Justify Eating Pancakes Every Single Day

5. Vegan Keto Porridge

Oatmeal is the ultimate morning meal in the winter months—and anytime your soul needs something warm. Ruled.me’s breakfast porridge makes that experience possible on a keto diet. Instead of your usual oats, it’s made with flaxseed meal and coconut flour, and sweetened with erythritol, to keep sugar and carb counts low. (The texture feels something like cream of wheat.)

The recipe also incorporates a serving of protein powder to make the meal more satiating and muscle-friendly. One serving packs 17.82 grams of protein but just 5.78 grams of net carbs. Top with berries, coconut flakes, and cinnamon for additional keto-friendly sweetness.

6. Southwestern Cauliflower Breakfast Pizza

Pizza for breakfast? You betchya! This recipe by All Day I Dream About Food slashes carbs by subbing in cauliflower for the standard wheat flour crust, and racks up plenty of fats and protein with toppings like cheese, sausage, eggs, and avocado. It’s as gooey and crispy as your favorite pizza pie, but costs you a slim 5.43 grams of net carbs a serving. Perfect for relaxing weekend mornings or keto-friendly brunch.

7. Keto Monte Cristo Breakfast Casserole

This breakfast casserole by I Breathe I’m Hungry packs all of the delicious flavors of a Monte Cristo sandwich (a ham and cheese sandwich dipped in French toast batter, fried, and served with syrup) without the carbs. The recipe layers cream cheese keto pancakes, Canadian bacon, and cheese, and is served warm with sugar-free syrup. Sounds like ooey-gooey perfection, doesn’t it? One serving provides 32 grams of protein and just 4.5 grams of net carbs.

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‘Eating healthy’ means something a little different to everyone. But no matter what your lifestyle looks like, there are a few across-the-board no-no’s you should avoid in order to make a nourishing diet stick. Here are five mistakes nutritionists see people make time and time again—and how to correct them.

1. Deeming Certain Foods Off-Limits

“The biggest mistake that I see people make when trying to eat healthy is eliminating things entirely from their diet,” says Anne Mauney, M.P.H., R.D., blogger at fANNEtastic food. Sure, you can avoid specific foods—or even entire food groups—for a while, but doing so sets you up for failure in the long run because deeming anything off limits automatically makes it more appealing.

It also creates guilt around food, which can lead you to overeat once you do give in to your craving. “I call it the screw it mentality—when you eat something you’re not ‘supposed’ to have and say, ‘screw it, I’ve already failed and started eating this, so now I’d better eat a ton of it because I’m never having it again,’” Mauney says.

Instead of focusing on what you have to eliminate from your diet, think about what you can add instead. These should be things that can improve your health, like adding protein to your breakfast or veggies to your lunch, or drinking more water throughout the day. “When you frame eating healthy in a positive versus a negative manner, it’s much more sustainable long-term,” Mauney says.

2. Going All-Out On Grains

Quinoa, amaranth, and other ancient grains are all the rage right now because they contain more protein than many other grains. But just because they fit into a healthy diet doesn’t mean they should be at center stage, says Ariane Hundt, M.S., a clinical nutrition coach in New York City.

“We’ve been told by the government’s dietary guidelines to eat lots of grains, but the truth is that humans survived for thousands of years without them and we were healthier for it,” she says.

“Loading up on lots of quinoa, rice, bread, and grains will not only slow fat loss, but can also cause various digestive system issues and immune system challenges,” Hundt explains. Anti-nutrients found in grains, like gluten and gliadin, can damage the lining of your gut. Eventually, they can contribute to leaky gut syndrome, in which the integrity of the gut is compromised and undesired substances can leak into the bloodstream, create inflammation, and turn the immune system against itself, she says.

Plus, today’s grains are quite different than the grains of a few decades ago. “They’re now much more loaded with pesticides and herbicides, which can disrupt our endocrine system and hormonal balance,” Hundt adds. They also promote a greater blood sugar spike and insulin response, which promotes fat storage.

You don’t have to avoid grains altogether; just consider them more of a treat, and stick to whole grains in their original form as much as possible.

3. Swearing Off Frozen Foods

Just because fresh, in-season foods are good for you doesn’t mean you should only eat fresh foods, says Brigitte Zeitlin, M.P.H., R.D., owner of BZ Nutrition.

“Your produce doesn’t only have to be fresh,” she says. “You get the same vitamins, minerals, fiber, and antioxidants from frozen [fruits and] veggies.”

That’s why Zeitlin suggests making the most of the frozen foods aisle—especially if you’re trying to save some cash, since frozen foods are often less expensive. “Save your fresh produce dollars for the veggies you want to eat raw, like [those] in your salads,” Zeitlin says. Use frozen fruits in smoothies to give them a thicker consistency, and add frozen veggies to stir-frys, egg scrambles, and cauliflower fried rice for quick, nutritious meals.

Whether fresh or frozen, Zeitlin recommends splurging on organic for produce on the Environmental Working Group’s Dirty Dozen list, which lists the fruits and vegetables most likely to be contaminated by pesticides.

4. Going Overboard On Bars

While meal replacement bars and protein bars designed to fuel your adventures and workouts can be good grab-and-go options, they’re not necessarily the best snack for when you’re sitting at your desk, says Zeitlin.

Our bodies feel way more satisfied when we eat actual real foods, so “more often than not, bars leave us looking for more,” she says.

Zeitlin’s rule of thumb: Save the bars for when you need something quick, and look for one that contains five grams of sugar—or less—and lists ingredients you can easily identify and pronounce. (Good options: Bhu Fit Paleo Double Dark Chocolate Chip bar and No Cow Peanut Butter Chocolate Chip bar.)

5. Snacking On Too Much Fruit

As soon as you decide to jump on the healthy eating wagon, what do you turn to? Fruits and veggies. Though many of us struggle to get all of our daily vegetables in, most of us have no problem going to town on the sweeter stuff.

Maybe you start the day by blending a banana into your smoothie, then have yogurt and berries as a mid-morning snack, an apple and nut butter with lunch, and a grilled peach for dessert. While none of these options is necessarily bad on its own, eating them all in one day is another story. “Fruit contains fructose, a type of sugar that bypasses your blood stream and heads right to your liver, where it’s readily converted into fat,” Hundt says. In fact, if you eat 120 calories of fructose (about one cup of dried fruit), your body converts about 40 of those calories into fat, she says. Eat 120 calories of veggies, though, and only one of those calories becomes fat.

Related: The 5 Fruits With The Most (And Least!) Sugar

Another issue with fructose: It doesn’t signal your brain that you’ve eaten something, so you probably won’t feel full after just one serving of fruit and are more likely to overeat, Hundt says.

If you’re really jonesing for some natural sweetness, go ahead and have a serving of fruit (see mistake number one). Try to stick to two servings a day and opt for low-fructose varieties, such as berries, watermelon, kiwi, and grapefruit.

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Matcha, the powder made from ground green tea leaves, is a superpower source of antioxidants. And while foamy green lattes have become staples in many a wellness routine, they’re not the only way to get your daily dose of matcha.

These out-of-the-box recipes from Kim Capella, the healthy recipe guru behind @pbeechie, incorporate matcha into everything from savory spreads to peanut butter sandwich cookies. Made with simple, whole ingredients, these recipes are just as Instagram-worthy as your foamiest latte—and, no, they don’t taste like tea.

Peanut Butter Matcha Cookie Sandwiches

*Makes 8 cookie sandwiches

You’ll need:

Cookie Dough

• 1/2 cup oats, blended into a flour
• 1/3 cup maple syrup or plnt brand Raw Honey
• 1/2 cup peanut butter
• 1/2 tsp baking soda
• 1 Tbsp plnt brand Organic Matcha Green Tea Powder

Peanut Butter Filling

• 4 Tbsp dairy-free cream cheese (or your favorite cream cheese)
• 2 Tbsp peanut butter
• 2 Tbsp maple syrup or plnt brand Raw Honey

Preheat the oven to 350 degrees. In a small bowl, mix together the oat flour, maple syrup, peanut butter, baking soda, and matcha powder. Once evenly mixed, roll the cookie dough into 16 balls and place them on a baking sheet sprayed with nonstick spray. Bake for 12 to 14 minutes, or until lightly browned. Remove the cookies from the oven and press the top of each with a fork to create the signature criss-cross look. Let cool for at least five minutes. 

While the cookies cool, mix together the cream cheese, peanut butter, and maple syrup for the filling. Spread about a tablespoon onto the bottom of eight cookies, Top each with another cookie for eight sandwiches total.

Nutrition for one sandwich:
Calories:  206  • Fat: 12g  • Carbohydrate: 23g • Protein: 5g • Sugar: 14g • Fiber: 2g

Matcha Coconut Fudge

*Makes 30 fudge cups

You’ll need:

Coconut Layer

• 1/2 cup unsweetened coconut shreds
• 1/4 cup plnt brand Organic Extra-Virgin Coconut Oil, melted
• 1 Tbsp maple syrup or plnt brand Raw Honey

Matcha Layer

• 1/2 cup cashew butter
• 2 Tbsp plnt brand Organic Extra-Virgin Coconut Oil, melted
• 1 Tbsp plnt Organic Matcha Green Tea Powder
• 1/4 cup maple syrup or plnt brand Raw Honey

Make the coconut layer by mixing the coconut shreds, coconut oil, and maple syrup in a small bowl. Once evenly mixed, place a heaping teaspoon into each well of a silicon baking mold and press it down. Place the mold in the fridge to set.

While the coconut layer sets, make the matcha layer by mixing the cashew butter, coconut oil, matcha powder, and maple syrup. Remove the silicon mold from the fridge and fill the rest of each well with the matcha mixture.

Place in the fridge for 30 minutes, or until the fudge is firm. (Keep extras in the fridge.)

Nutrition for one fudge cup:
Calories:  72  • Fat: 6g  • Carbohydrate: 4g • Protein: 1g • Sugar: 2g • Fiber: 1g

Cilantro Matcha Cashew Spread

*Makes one cup of spread

You’ll need:

• 1 cup cashews, soaked overnight and drained
• 1/2 bunch of cilantro (~1/3 cup, packed)
• 5 Tbsp plnt brand Whole Chia Seeds
• 5 tsp plnt Organic Matcha Green Tea Powder
• 1 tsp garlic powder
• 1 Tbsp apple cider vinegar (or fresh lime juice)
• 1/2 cup water

If your cashews have not been soaked, boil them for 25 minutes to soften. Toss all ingredients into the food processor and blend on high until thick and creamy. (Scrape down the sides of the food processor often to ensure all ingredients are evenly blended.)

Try spreading this on toast with sliced cucumber and sun-dried tomatoes.

Nutrition for two tablespoons:
Calories:  97  • Fat: 8g  • Carbohydrate: 5g • Protein: 4g • Sugar: 0g • Fiber: 1g

Blueberry Matcha Muffins

*Makes 6 muffins

You’ll need:

• 1 cup unbleached all-purpose flour
• 1 Tbsp plnt brand Organic Matcha Green Tea Powder
• 5 tsp baking powder
• 1/4 cup unsweetened applesauce
• 1/2 dropper plnt brand Liquid Stevia (about 30 drops)
• 1/2 cup almond milk
• 1/2 cup fresh blueberries

Preheat the oven to 350 degrees. In a small bowl, whisk together the dry ingredients (flour, matcha powder, and baking powder). In a second bowl, whisk together the wet ingredients (applesauce, stevia, and almond milk). Slowly stir the wet ingredients into the dry ingredients, until just incorporated and no lumps remain. Do not over-mix! Then, lightly fold in the blueberries.

Spray a cupcake baking tray with nonstick spray and divide the batter among six cupcake wells. Bake at for 15 to 17 minutes, or until a toothpick comes out clean. Let sit for five to 10 minutes, then enjoy!

Nutrition for one muffin:
Calories:  82  • Fat: 0g  • Carbohydrate: 19g • Protein: 2g • Sugar: 3g • Fiber: 1g

Matcha Granola Parfait Cups

*Makes 10 mini granola cups

You’ll need:

• 1 cup rolled oats
• 1 Tbsp plnt brand Organic Extra-Virgin Coconut Oil
• 5 tsp plnt brand Organic Matcha Green Tea Powder
• 1/4 cup maple syrup or plnt brand Raw Honey
• dairy-free yogurt, dried fruit, and nuts for topping

Preheat the oven to 350 degrees. In a small bowl, mix together the oats, coconut oil, matcha powder, and maple syrup. Spray a mini cupcake tray with nonstick spray. Distribute the oat mixture among 10 mini cupcake wells, pressing firmly on the edges and creating a small cavity in the center. Bake for 18 to 20 minutes, or until lightly browned. Remove from the oven and let cool for five minutes.

Remove the cooled granola cups from the cupcake tray. Fill with your favorite dairy-free yogurt and toppings like dried fruit and nuts.

Nutrition for two mini granola cups (with toppings):
Calories:  172  • Fat: 7g  • Carbohydrate: 25g • Protein: 3g • Sugar: 13g • Fiber: 3g

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

Amino acids are one the most popular sports nutrition supplements out there. They’ve been shown to support a slew of body processes and structures, including muscle repair and growth.

We usually just throw a scoop or two of amino acids into our shaker cup with some water and call it a day, but you can actually get pretty creative with the flavored powders.

These recipes, created by The Vitamin Shoppe nutritionist Jaclyn Jacobsen, transform the two newest flavors of BodyTech brand Critical Aminos XT—Sweet Tea and Pineapple—into two cool treats you’ll love.

Piña Colada Sorbet

To make this perfectly sweet piña colada sorbet, you’ll need:

• 1 frozen banana
• 1 cup frozen pineapple
• 2 scoops Pineapple BodyTech Critical Aminos XT
• 1 cup coconut water

All you have to do is blend and freeze!

Iced Tea Lemonade Cooler

Quite possibly the most refreshing way to get in an extra dose of amino acids, this Iced Tea Lemonade Cooler tastes like straight-up sunshine. It’s perfectly sweet and perfectly tart.

To make it, you’ll need:

• 4 scoops Critical Aminos XT Sweet Tea
• 3 Tbsp lemon juice
• 6 cups water
• 4 fresh mint leaves
• 3 cups ice

About BodyTech Critical Aminos XT

The star ingredient of these recipes, BodyTech Critical Aminos XT, provides a number of fitness-friendly amino acids and other nutrients. In each scoop, you’ll score:

• glutamine and BCAAs (leucine, isoleucine, and valine) to support muscle recovery and growth
• citrulline to boost nitric oxide production and circulation to your muscles
• carnitine to support energy production and recovery
• antioxidant benefits from vitamin C and grape seed extract

Critical Aminos XT tastes great mixed with water for intra-workout use, and absolutely heavenly in these recipes post-workout.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

Nothing quite completes a Saturday morning like a warm stack of homemade pancakes. Thing is, your average flapjacks don’t exactly scream nutrition. (After all, most pancake mix is made from bleached flour and partially-hydrogenated oils.)

Don’t throw out your maple syrup just yet, though! These delightfully green pancakes, courtesy of chef and Ora Organic co-founder Ron Chang, put a healthy spin on the classic breakfast—and even pack a dose of veggies.

The pancake batter ingredients are clean and simple:

• gluten-free all-purpose baking flour
• almond milk
• unsweetened apple sauce
• baking powder
• maple syrup
• Ora Easy Being Green organic alkaline greens powder.

Top your green pancakes off with strawberry maple syrup and fresh berries, and you’ve got both a colorful and delicious stack.

Here’s the full recipe:

 

What makes Ora’s Easy Being Green powder so special? It’s made from over 20 organic vegetables, grasses, herbs, and superfoods. In addition to the antioxidants and phytonutrients in the greens, special ingredients like ashwagandha add an extra perk of immune and mood support.

Related: The Many Benefits Of Ashwagandha

For just 25 calories, one scoop of the greens provides vitamin A, vitamin C, vitamin K, calcium, iron, and more. Plus, its natural orange and lemon flavors (and a touch of monk fruit for sweetness) mix well with just about anything. Especially pancakes, mmm.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

The keto diet has never been more popular—but given how drastically different than the typical Western diet it is, it’s no wonder many people feel intimated and unsure about giving it a try.

You’ve probably heard that keto can boost weight loss, improve your energy, and maybe even protect you against common chronic diseases—but how are you supposed to eat a whopping 75 percent of your calories from fat and virtually zero carbs?

To answer your questions and get you started, here’s my guide to going keto.

Keto Basics

The goal of a keto diet is to shift your body into the metabolic state of ketosis, in which you use fat (in the form of ketones) for fuel instead of sugar (glucose) from carbohydrates.

To get there, you need to deprive your body of carbs, limiting your ‘net carbs’ (total grams of carbs minus grams of fiber) to just 25 to 30 grams a day. Thought there are some differing opinions out there about the exact amount of carbs that you can consume and still remain in ketosis, most agree that below 30 net grams is ideal. As you whittle away your carb intake, you’ll seriously up your fats.

Overall, you’ll eat about 75 percent of your daily calories from fat, about 20 percent from protein, and just about five percent from carbs.

Kicking Off Keto

It takes most people three to four days to officially enter nutritional ketosis, and another week or two to fully adjust. As you get started on keto, track your food and macronutrients to make sure you’re truly following the diet correctly.

Stick to the following five principles to get into ketosis quickly and start experiencing the benefits:

1. Remove And Replace Most Carbs And Sugar

If you want your body to start burning fat for fuel, you have to cut off the supply of glucose to your cells. To keep your total net carbs below the recommended 30 grams, you’ll need to cut out:

• grains
• anything made with wheat flour
• legumes and beans
• added sugar of any kind
• sweetened dairy products
• soda, juice, and other sweetened drinks
• most starchy vegetables
• most fruit
• pretty much any dessert on a restaurant menu

If going cold turkey on all of these foods at once feels overwhelming, give yourself several weeks before going full-on keto to start making adjustments. First, cut out processed and sugary foods. Once that feels normal, decrease your intake of starchy veggies.

As you cut carbs, don’t leave a gaping hole on your plate where they once were! Try cauliflower rice instead of rice or quinoa, replace noodles with spiralized zucchini, and trade wheat flour for almond or coconut flour.

Related: 9 Low-Carb Food Swaps That Won’t Make Your Taste Buds Cry

If you’re wondering about fruit, yes, you can have some fruit on keto. Your best options: berries, avocado, citrus fruits, and tomatoes, which are all low in sugar. Just stick with one cup (or less) per day and track your macro intake carefully.

2. Up Your Healthy Fats And Oils—A Lot

On keto, your diet revolves around eating a plethora of healthy fats and oils, ideally from whole and nutrient-dense foods.

Some of the best sources include:

• MCT oil
• coconut oil
• olive oil
• grass-fed butter
• ghee
• avocado
• fats found naturally in meat, eggs, and fish (these should be organic, wild-caught, pasture-raised, and/or grass-fed)
• nuts and seeds (stick about a quarter cup daily)

Eating 75 percent of your calories from fat can be harder than you’d think. My recommendation: Include one or more servings with every single meal and snack.

You might start your day with Bulletproof coffee (which blends coffee with MCT oil and butter or ghee) or eggs fried in butter with avocado and veggies. Then, have a burger with melted cheddar and buttered veggies for lunch, blend up a keto smoothie with coconut milk and MCT oil as a snack, and have a piece of fish with veggies sautéed in a bunch of butter for dinner.

If you find yourself feeling hungry on the keto diet, chances are you need to eat more fat! Stock your fridge with grab-and-go foods like avocado deviled eggs, fat bombs, and breading-free meatballs.

3. Think Moderate Amounts Of Quality Protein

Unlike many low-carb diets (such as Atkin’s), keto is not high-protein. In fact, eat too much protein and your body may convert some of it into glucose and throw you out of ketosis. This is another reason tracking your macros is so important.

Though fat should be the primary source of your calories, it’s still important to eat smaller amounts of healthy, clean proteins throughout the day to maintain muscle mass and energy.

Some of my go-to keto-friendly protein sources are:

• pastured eggs and poultry
• grass-fed meat
• wild-caught fish
• full-fat cheese

Not only do these foods provide protein, but they also provide fat—a win-win. Just make sure to limit protein to 20 percent of your calories.

4. Focus On Whole, Alkaline Foods

Though fats are king on the keto diet, not all fat is created equal. All too often, keto dieters rely too heavily on processed meats like bacon or salami, refined vegetables oils, and fried or packaged foods like pork rinds.

Not only are these foods processed, but they’re also acidic. When you eat too many acidic foods and not enough alkalizing foods, your urine and saliva become more acidic, which can lead to ‘chronic low-grade acidosis,’ a state that depletes essential minerals like magnesium, calcium and potassium from the body, negatively impacting bone health and increasing inflammation. To improve your overall health, support digestion, and reduce inflammation on a keto diet, avoid these foods as much as possible.

Instead, fill your diet with alkalizing foods like green leafy veggies, celery, asparagus, cruciferous veggies like broccoli or cauliflower, fresh herbs like parsley and cilantro, avocado, and sea veggies. Drink lots of water and limit alcohol and coffee.

It’s also crucial that other non-starchy vegetables—like mushrooms, artichokes, and bell peppers—make regular appearances in your diet. These vegetables provide important nutrients like fiber, electrolytes, antioxidants, and vitamins, and help the body detox.

Eat several types of non-starchy vegetables every single day!

5. Play Around With Meal Timing

To amplify the benefits of the keto diet, consider adding intermittent fasting to the mix once you’ve gotten the swing of things.

With intermittent fasting, you’ll eat only within a finite window of time each day—usually about four to nine hours—so that your body has a better chance to fully utilize the nutrients you eat,  cleanse, recharge, and restore.

Most people fast by skipping breakfast and starting their ‘eating window’ around noon. From there, they’ll have two meals and maybe a snack, and stop eating around six to eight o’clock at night. By avoiding late-night snacking, you also give your body the chance to fully digest and detoxify overnight.

Troubleshooting Common Keto Challenges

Starting the keto diet isn’t always a smooth, straight road. In fact, it’s common to run into some obstacles when making major changes to your diet—and even to feel worse before you feel better.  Some early common challenges include:

Fatigue, Weakness, Constipation, Irritability

These less-than-desirable symptoms have been nicknamed the ‘keto flu,’ and often strike within the first week or so of starting the keto diet as your body transitions through some major metabolic changes. The keto diet also increases urine output and decreases water retention, which causes your body to flush out some of its electrolyte stores.

Consuming more veggies (which contain electrolytes), adding extra sea salt to your food, taking a magnesium supplement before bed, and drinking more water can help replenish your electrolyte stores and proper hydration. You also want to limit the stress you put on your body. Stick to light-to-moderate exercise and prioritize sleep. Now’s not the time to push yourself too hard!

Carb And Sugar Cravings

A sweet tooth doesn’t just disappear overnight. Luckily, there are plenty of keto-friendly ways to take the edge off. Try making a smoothie with vanilla or chocolate keto powder, coconut or almond milk, and stevia extract. The Vitamin Shoppe sells plenty of products specific to keto dieters, like Ancient Nutrition’s Chocolate Keto Protein, in their new Keto HQ.

Ingredients like cinnamon, vanilla extract, cocoa powder, and chilled coffee or espresso can also help recipes seem sweeter without adding any actual sugar. I even find that drinking a refreshing low-sugar green juice or herbal tea nips cravings in the bud.

Nutrient Deficiencies

Even a well-rounded keto diet can be lacking in certain nutrients—especially if you’re already prone to a deficiency or feeling very stressed.

Supplementing your diet with a quality multivitamin, electrolytes, and omega-3 fatty acids can help fill any gaps.

Other supplements, such as adaptogenic herbs or exogenous ketones, can also help you feel your best on keto. Adaptogenic herbs, like ashwagandha, help build your body’s defenses against stress by balancing cortisol levels and supporting thyroid and adrenal health. Meanwhile, exogenous ketones can make it easier to transition into ketosis and stay there by providing an outside source of the fuel your body makes from fat.

NoWhere To Eat On The Go 

You don’t want to get stuck in a situation when you’re away from home, hungry, and can’t find anything keto-approved to eat. If your schedule is busy and you’re on the go on a lot (and really, who isn’t?), keep some high-fat, low-carb snacks with you at all times. An avocado, nuts, olives, or a single-serving packet of a keto supplement are all good options.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

When most of us think of protein, we picture a plate of chicken, hard-boiled eggs, a glass of milk, or a big ol’ tub of Gold Standard Whey. And though those are great sources of the nutrient, they’re not the only ones out there. In fact, tons of plant foods provide protein, too—and we’re not just talking about beans and blocks of tofu.

Even vegetables (hello, leafy greens!) pack some protein—and though it may not be as much as is in a steak, it can help move the needle on your overall intake. Here are the seven highest-protein vegetables you’ll find in the produce aisle.

1. Artichokes

4.9 grams protein per cup

Artichokes are a wonderful option for people who ‘don’t like vegetables,’ since they offer such a unique, savory, slightly lemon-y flavor. They’re also uniquely nutritious—high in fiber (an impressive seven grams), antioxidants, and vitamin K (which is crucial for blood clotting).

Dietitian Paige Bente, R.D., recommends steaming artichokes until tender, and then slicing them in half, brushing them with olive oil, sprinkling them with sea salt, and grilling them face down until the edges begin to brown.

2. Brussels Sprouts

3 grams protein per cup

 In addition to protein, these cruciferous veggies also offer plenty of fiber (3.3 grams), which has been shown to help support the gut microbiome and promote overall intestinal health.

Related: Fiber Is An Anti-Inflammatory Unicorn—Here’s Why

Bente loves roasting Brussels sprouts in the oven with a bit of olive oil, sea salt, pecans, and dried cranberries.

3. Potatoes

3 grams protein per cup

Whether sweet or white, potatoes offer a noteworthy dose of protein, in addition to 620 milligrams of potassium (that’s more than a banana!).

Toby Amidor, M.S., R.D., author of Smart Meal Prep for Beginners, recommends tossing sweet potatoes into omelets, chili, or stews, or mashing them for a delicious side.

4. Asparagus

2.9 grams protein per cup

This often-overlooked veggie is another surprising source of protein. Asparagus is also high in fiber and folate, a B vitamin that’s hugely important for heart health and pregnant women (because it supports healthy cell division).

Try steaming or grilling your asparagus until just tender, and serving it with a dipping sauce made of equal parts mayo and Dijon mustard, says Bente.

5. Spinach

2.58 grams protein per 3 cups

Not only does spinach provide protein, but it’s also a good source of iron, which helps your red blood cells carry oxygen from your lungs throughout your body. It also contains vitamin C, which is crucial for the growth, development and repair of your body’s tissues.

“Replace your usual salad greens with spinach for an extra dose of protein, or add a handful to your morning smoothie to incorporate a serving of vegetables into your breakfast,” suggests Bente.

Bonus: Cook spinach and you’ll score an impressive 5.3 grams per cup. (Thank you, incredible shrinking leaves!)

6. Broccoli

2.4 grams protein per cup

Like Brussels sprouts, broccoli is another cruciferous vegetable that contains a notable amount of protein and fiber. Research has linked vegetables like broccoli that are higher-fiber and lower-carb with lower blood sugar spikes after eating, supporting proper brain, heart, and digestive function, and overall good health.

To retain as many of its nutrients as possible, Bente suggests steaming broccoli instead of boiling it.

7. Alfalfa Sprouts

1.3 grams protein per cup

Often eaten raw atop salads and in sandwiches, alfalfa sprouts are yet another way to get more protein from your veggies. They’re also high in saponins, a type of plant compounds that have been shown to support healthy cholesterol, says Bente.

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Pickles: You either love ‘em or you hate ‘em. But regardless of your personal taste buds, there’s no denying the dill trend.

Not only do pickles look great alongside a burger and fries, but they also happen to be good for your health. Pickles are made by fermenting cucumbers in a brine of salt, vinegar, and sometimes seasonings like garlic, onion, or sugar. Over the course of a few days or weeks, bacteria on the surface of the cucumbers converts its naturally-occurring sugars into lactic acid, which gives the pickles their sour taste, preserves them, and kills off bad bacteria, says Maggie Michalczyk, M.S., R.D.N. Then, voila, you’ve got the tangy pickle that comes with your favorite deli sandwich.

Check out the following perks pickles have to offer, and you’ll be stocking up on a jar of crunchy dills in no time.

1. Pickles Contain Vitamin K

While cucumbers (and pickles) aren’t as packed with vitamins as some other types of produce out there, they are a good source of one nutrient we often overlook: vitamin K.

This vitamin is crucial for a number of body processes, like blood clotting, our bones’ absorption and use of calcium, and keeping that calcium out of our arteries. For just four calories, your average pickle spear provides about 14 micrograms (15 percent of your daily value) of vitamin K.

2. Pickles Have Probiotic Powers

“Fermented foods contain healthy bacteria that help to strengthen our gut and immune system,” says Michalczyk. These healthy bacteria, known as probiotics, maintain balance in the gastrointestinal system so our body can digest food properly and absorb the nutrients we need.

Related: 5 Foods That Are Packed With Probiotics

Michalczyk recommends incorporating a serving of fermented foods, like pickles, into your diet a few times a week.

3. Pickles Are Blood Sugar-Friendly

Some research suggests that vinegar can lessen the effect certain foods have on our blood sugar. One study published in the European Journal of Clinical Nutrition, for example, found that healthy people who consumed vinegar alongside white bread experienced significantly lower blood sugar spikes and felt more satiated than those who just ate white bread.

Research suggests vinegar’s effect on blood sugar may be especially helpful for those with insulin resistance or type 2 diabetes, who need to take extra care to control their blood sugar, says Natalie Rizzo, M.S., R.D.

To reap any potential benefits of the vinegar in pickles, pair a spear or two with sandwiches, says Michalcyzk. She also likes to add them to salads, fish (like herring), dips, and homemade relish.

4. Pickles Round Out Your Daily Diet

“Since pickles are in fact cucumbers and cucumbers are vegetables, pickles contribute to your daily recommended vegetable intake,” says Michalczyk. Score!

A single pickle spear counts as about a quarter-cup of vegetables. When you can’t stand to even look another lettuce leaf, or want to incorporate more veggies into your snack, pickles have your back.

5. Pickles Replenish Electrolytes And Boost Hydration

You’ve probably never considered snacking on a pickle after a tough workout—but you should! (Especially if you sweat a lot.) When we sweat, our body loses water and electrolytes (minerals that play a number of roles in your body), so you need to replenish them through food and drink.

“Pickles are loaded with water and salt [from the pickling mixture],” says Rizzo. The salt helps you replenish the electrolytes you lost and hold onto that water.  

Pickles are also great if you’ve spent lots of time in the sun or heat. “On a hot day, your body needs extra fluids and salt to stay hydrated, and along with plenty of water, pickles help do the trick,” she says.

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Back in the ‘90s, the food pyramid told us to eat six to 11 servings of bread, cereal, rice, and pasta per day. But then the anti-carb revolution hit, leading many people to all but shun those foods completely. For some, a life without avocado toast and warm, pre-dinner rolls is no life at all. And what about our burgers? Are we really supposed to opt for the lettuce bun every time?

Here, experts answer the question: Is bread bad for you, period?

The History Of Bread

“Humans have been eating bread for millennia without a problem,” says Jason Way, N.D., a naturopathic doctor in Novato, California. In fact, in Ikaria, Greece, which is considered a ‘Blue Zone’ (a hotbed of people who have lived to age 100 or beyond), the population routinely eats sourdough bread.

How could people possibly be so healthy and eat bread? “Traditional bread contained only flour, water, and yeast,” explains Sharon Zarabi, R.D., C.D.N., C.P.T., Bariatric Program Director at Lenox Hill Hospital in New York City. People hand-milled whole grains like brown rice, quinoa, buckwheat, and corn into flour. So, the resulting bread contained all of the grain’s original fiber and nutrients, like B vitamins, iron, selenium, potassium, and magnesium.

The Modern-Day Bread Aisle

Meanwhile, most of the breads you find in the grocery store today are highly processed. “Wheat is now machine-ground and separated to a level never before seen, removing more fiber and any need for actual digestion,” says Way.

Not to mention, today’s flours may contain residue from pesticides used to protect crops from pests, weeds, and disease. Though fungicides and other pesticides have been used in farming across the country for the past 50 years, many experts still question their impact on health.

“Many of these substances are toxic—and some appear to be carcinogenic,” explains nutritionist Brian Bender, Ph.D., PN1, co-founder of diet tracking website Intake. “Most crops grown with pesticides retain residues of these substances as they make their way to market and onto your dinner plate. And while most of this residue falls within the threshold of what’s legally ‘safe,’ the health consequences of long-term exposure and effects of consuming multiple substances are not fully understood.”

Plus, current use of genetically-modified organisms—which is common in grains like wheat and corn—creates and alters proteins that may have a health impact, argues Way.

Those aren’t modern bread’s only issues: In addition to being stripped of nutrients and tainted by modern farming, it also contains a number of undesirable added ingredients. “Pick up a package of bread nowadays and you can’t even pronounce half the ingredients,” says Zarabi. “First, it’s fortified with vitamins and minerals removed during processing.” Then you’ve got sugar, salt, and fat added to enhance flavor, conditioners to improve texture, and preservatives to prolong shelf life—none of which provide nutrition.

But What About Whole-Grain Bread?

“Whole grains have been associated with several health benefits, including lowering the risk of heart disease and lowering bad cholesterol,” says Meghan Sedivy, R.D., L.D.N., dietitian with Fresh Thyme Farmers Market.

Thing is, whole grains and whole-grain bread aren’t the same thing. Though bread may be ‘whole-grain,’ it’s certainly not whole in itself, says Way. Whole foods are those that make it into our kitchens in their original, Earth-given form—and that’s just not the case with bread.

That said, if you are going to eat wheat bread, 100-percent whole-grain bread is your healthiest option, says Bender. “Despite its well-identified health benefits, like supporting weight loss, improving cardiovascular health, and attenuating insulin spikes, most people consume far less fiber than they should.” So, when toast or occasional pasta nights are non-negotiable, you might as well go whole-grain and get some fiber out of them.

Way recommends choosing a brand that uses sustainable ingredients, but no pesticides or fungicides. Look for the USDA organic seal.

How Much Bread Is Too Much?

How much bread—even whole-grain—you can handle, depends on your overall lifestyle, goals, and health concerns.

“The average healthy person should feel completely free to eat whole-grain breads regularly,” says Bender. The USDA Dietary Guidelines currently recommend up to six to eight ounces of grains (ideally whole grains) per day. A slice of whole-grain bread is about one ounce.

Related: Is There A Best Time Of Day To Eat Carbs?

“So, you can technically eat bread every day if you’d like,” says Bender. “But it is important to keep your entire diet in mind and not let bread become too large of a component.” Plus, though whole-grain bread can fit into a healthy diet, it’s certainly not a requirement.

Who Should Limit Their Bread Consumption?

If you struggle with blood sugar control, have insulin resistance or diabetes, or suffer from PCOS (polycystic ovarian syndrome), Way recommends limiting bread—and carbs overall. These groups should prioritize blood sugar control and consider bread an occasional treat: “No more than once a week—and never too much at once,” he says. “Even better, save it for rare occasions—less than once a month.”

Whole-grain bread is also a no-go for anyone with gluten issues. People with the autoimmune condition celiac disease truly cannot process the protein, but others with non-celiac gluten sensitivities may also experience abdominal pain, bloating, diarrhea, constipation, brain fog, rashes, or headaches, after eating bread. According to Bender, only about one percent of the population has celiac disease, but anywhere between two and 10 percent may have non-celiac gluten sensitivities.

Whether gluten is innately problematic for all people is still hotly debated—but for now, the majority of healthy people can have that slice of bread without worrying too much, says Bender.

Alternative Options

If you’re on good terms with wheat but want the most nutrition per slice possible, try sprouted grain bread (like Ezekiel or Alvarado Bakery). These loaves are made with organic, sprouted whole grains and legumes like wheat, millet, barley, spelt, soybeans, and lentils. Because the grains and legumes are allowed to sprout before they’re processed, their nutrient content—which includes soluble fiber, protein, folate, vitamin C, vitamin E, and beta-carotene—increases. Plus, their carb content decreases! Not to mention, sprouted grains are also easier to digest, says Zaradi.

While completely grain-free options are still hard to find in your average grocery store, your local health food store may offer some creative alternatives. Look for wraps and other bready products made with coconut flour and/or almond flour, which are low in carbs and high in fiber. If you’re feeling creative, Pinterest also houses plenty of recipes, like this Keto Connect bread and this five-ingredient Paleo bread.

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