12 easy swaps to make meals keto-friendly

Following the ketogenic diet correctly is making sure you eat right to stay in ketosis. However, keeping close track of your carb intake is extremely important according to registered dietitian Jennifer Masson, as she said youll want to make sure you intake a very low range (20-40 grams a day), making it important to make substitutions whenever possible. Items like pasta, bread, and rice can be very high in carbs, making it important to find keto-friendly swaps that wont throw a wrench in all that hard-earned fat-burning action. To find keto-safe alternatives that go easy on the carbs, we spoke more to Masson and other experts about all those easy food swaps you can make in order to ensure that your meals are officially keto. Below are some helpful cooking hacks they recommend keeping in mind next time you prep your meals for the week. Switch out pasta for veggie noodlesYou can swap out pasta for zucchini noodles, spaghetti squash, and or butternut squash noodles, said nutritional chef and recipe developer Melissa Eboli. They are a great option for a keto diet, she suggested, as each of these veggie noodles are completely grain-free, are low in sugar, and are low in carbs. Add cauliflower to your dishesYou can swap out other carb-laden foods with cauliflower, Eboli suggested. Instead of rice, she recommended making your favorite bowls and stir-fry dishes with cauliflower rice. Cauliflower, she said, is grain free, is low in sugar, and is low in carbs.Use coconut or veggie-based sandwich wrapsCoconut or veggie-based wraps are a great alternative for sandwiches or whole wheat wraps, Eboli told INSIDER.See the rest of the story at Business Insider
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