How to Read Nutrition Labels for the keto diet

Hey! How's your Keto journey going? Today we're talking all about nutrition labels and how to read them like a boss on the Keto diet. You gotta know what you're eating, and understanding nutrition labels is key to staying within your daily macronutrient goals. Here are five steps that you can actually do to help you read nutrition labels like a pro:

1. Check the Serving Size: The serving size on the label is how much the manufacturer thinks you should eat at one time. Make sure you know how much you're actually eating so you don't go over your daily carb, fat, and protein limits. For example, if the serving size is ½ cup and you eat 1 cup, you need to double the values of all the nutrients listed on the label.

2. Total Carbohydrates: Carbs are important on the Keto diet, but you want to keep them between 20-50 grams a day. Look for foods with low net carbs (total carbs minus fiber). Generally, aim for foods with five grams of net carbs or less per serving.

3. Fats: Good fats are important for maintaining ketosis. Try to find foods with a decent amount of monounsaturated and saturated fats, and avoid trans fats. If a food has more than five grams of fat per serving, it's considered high in fat.

4. Hidden Sugars: Sugar can be sneaky and be called other things on nutrition labels, like corn syrup, fructose, and dextrose. Be careful of these hidden sugars, cause they can add up and knock you out of ketosis.

Hidden sugars are the ones that are added to processed foods and drinks, which can be hard to spot without reading the ingredient list. Eating too much hidden sugar can cause health problems like obesity, diabetes, and cavities.

1. Protein: Protein is important on the Keto diet, but too much can turn into glucose and kick you out of ketosis. Shoot for moderate protein intake, with about 20-25% of your daily calories coming from protein.

By knowing how to read nutrition labels, you can make smart choices about what you eat and stay on track with your Keto goals.

Hope these tips helped you out! If you have any questions or concerns, don't hesitate to hit me up.

Peace out!

Here's a simple keto-friendly meal idea:

Baked Lemon-Garlic Salmon with Asparagus

Ingredients:

• 4 salmon fillets (4-6 oz each)

• 1 lb asparagus, trimmed

• 2 tbsp olive oil

• 2 tbsp fresh lemon juice

• 2 cloves garlic, minced

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.

2. Arrange the salmon fillets and asparagus on a baking sheet.

3. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper.

4. Drizzle the mixture over the salmon and asparagus.

5. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.

Enjoy!