This was originally posted on /keto, but was removed by AutoModerator after an edit. As the /keto mods didn't reinstate the post even after messaging them, I'm reposting this on my profile.
This thread is meant to help those who are just starting a keto diet or are considering it. However, even if you are on a non-keto /lowcarb diet (as I kind-of-sort-of am) or no low-carb diet at all, you can still get some use out of this thread. This thread is a collection of resources covering the ketogenic diet in general, low-carb foods, and some common questions/concerns involving the ketogenic diet. This thread also provides some recipes I've used and recommend as well as some good resources for more recipes, and ends with a few of my own tips and reminders. The goal is to not only allow for education with scientifically-supported information, but to help provide a smoother start. All-in-all, this thread can save you a lot of time that would otherwise be spent googling, and help you to more-easily decide what to include in your diet.
This thread is divided into these sections, in order: General info and guides, The beginning weeks - fat-adaptation, Food, Concerns/health/various topics, Some recipes online I suggest, My own recipes, Good resources for recipes and info, Some general tips
This thread will be updated over time as I see fit.

General info and guides

If you are new to keto, I suggest going through these in order.
Dr. Stephen Phinney's Introduction to Nutritional Ketosis
Nutritional Ketosis and Ketogenic Diet FAQ (Their stance on counting total vs. net carbs is respectable, but not one I think you should fully subscribe to. The only "fiber" I know of that can have a glycemic impact is IMO sryup, and sugar alcohols' role is quantifiable and using erythritol completely avoids sugar alcohol role altogether)
The Ten Defining Characteristics of a Well-Formulated Ketogenic Diet
/keto FAQ (MOST IMPORTANT READING)
/ketogains wiki (for keto in the context of muscle building)
Other info (still recommended reading):
Ketogenesis, Measuring Ketones, and Burning Fat vs Being in Ketosis (some biological background info, though not very deep)
Will This Kick Me Out Of Ketosis?

The beginning weeks – fat-adaptation

Note: you don't really need to read these, but they do cover what happens to the body and when while adapting to using primarily ketones for energy. Read if curious.
Keto-Adaptation
The Keto Adaptation Process (site undergoing redesign, images missing and page often 404’s. If you get a 404, use this archive of the page)

Food

If you are new to keto, I suggest first going through the first 5 links, in order, before looking at the others.
Antranik: Here's a detailed list of keto-friendly foods I eat on a regular basis with pics, tips and recipes [Pics, FP]
Lucavious: Here it is, the unofficial "tell me what to eat" post with dozens of easy to make things for first-time ketoers!
Ketogenic Diet Low Carb Cheat Sheet
Low Carb Guide to Understanding Nutrition Labels
Low Carb Grocery Shopping Guide
The Best Low Carb Vegetables for Keto
Low Carb Vegetables List: Searchable & Sortable Guide
Best Low-Carb Fruits (and Which to Avoid)
Low Carb Fruits List: Searchable Guide to Carbs in Fruit
Going Nuts on a Ketogenic Diet? (a guide to nuts in the context of a keto diet)
A Comprehensive Guide to Micronutrients
Complete Guide to Keto Drinks & Beverages
50+ Healthy Keto Snacks to Help with Ketosis
Low carb and keto on a budget (mostly recipes appropriate for low-budget)
Eating Keto on a Budget
A bit of a shameless self-plug here, but it's very relevant: An overview of common “low-carb” sweeteners: Usefulness, relevance to low-carb diets, and potential health impacts.
Keto Flour Substitutions
Complete Guide to Alcohol for Low-Carb Diets
Keto and Fast Food: On the Go
https://mrskinnypants.com/blog/ (has some restaurant-by-restaurant guides for buying low-carb fast food)
Also,
Guide to Going Dairy-Free on a Ketogenic Diet
A Comprehensive Guide To The Vegan Ketogenic Diet
Is a Vegan Ketogenic diet Possible?
If you find this all overwhelming and want to start off with a meal plan, there's plenty of pre-made keto meal plans out there. A lot of them include meals that only someone with a specific "taste" could enjoy, so I unfortunately don't have any specific suggestions.

Concerns/health/various topics

(This section is not meant to be all-encompassing. If it were, it’d take up the bulk of this thread)
Muscle retention while losing weight
Very-low-carbohydrate diets and preservation of muscle mass
High sodium intake bad for health?
Conflicting Evidence on Health Effects Associated with Salt Reduction Calls for a Redesign of the Salt Dietary Guidelines
A/Prof. Andrew Mente - 'Dietary Sodium Consumption and Cardiovascular Disease and Mortality'
Inflammation
Dr. Stephen Phinney - 'Inflammation, Nutritional Ketosis and Metabolic Disease'
Protein
Dr. Benjamin Bikman - 'Insulin vs. Glucagon: The relevance of dietary protein' How Much Protein Do You Need In Nutritional Ketosis? More Than You Ever Wanted to Know About Protein & Gluconeogenesis Is a High Protein Intake Bad for Bones?
Red and processed meat causing colorectal cancer?
WHO Says Meat Causes Cancer? Association between red meat consumption and colon cancer: A systematic review of experimental results
High fat (esp. saturated) consumption bad for health?*
The Sad Saga of Saturated Fat Dr. Paul Mason - 'Saturated fat is not dangerous' Fat: The New Health Paradigm
Exercise/athletics
Ketogenic diets and physical performance I didn’t just beat my best time running on a keto diet — I crushed it How To Use The Ketogenic Diet for Physical Performance
Brain energy source?
Ketones: Your Brain’s Preferred Fuel Source
Body requirement for carbohydrates?
Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood "Villains" of Human Metabolism
Kidney health
Impact of low-carbohydrate diet on renal function: a meta-analysis of over 1000 individuals from nine randomised controlled trials. Reversal of Diabetic Nephropathy by a Ketogenic Diet Dietary protein intake and renal function Does Protein Harm the Kidneys?
Miscellaneous
Are Keto and Low Carb Diets Suitable for People with Thyroid Disease? Does a ketogenic diet confer the benefits of butyrate without the fibre? Can the Ketogenic Diet Help with Migraines?
Also, here's a decently comprehensive list maintained by Dr. Sarah Hallberg of studies and meta-analyses involving low-carb and ketogenic diets between 2000 and 2017.
*IMPORTANT NOTE: A minority of people (estimated 10-20% or so by Dr. Peter Attia) experience increasing LDL-p and C-reactive protein, as well as increasing cholesterol synthesis biomarkers, even though they all usually decrease or at least don’t change on a ketogenic diet [source]. They also experience increasing total cholesterol. For these people, decreasing saturated fat consumption to <25g a day (very difficult if maintaining a ketogenic diet) fixes this within months. Keto communities usually call these people “Hyper responders”.

Some recipes online I suggest

(Sorry about all the dessert recipes - these are just recipes I've personally tried and recommend, and most of the actual meals I eat are fairly simple in nature so I rarely use dinnelunch/breakfast recipes.)
Gourmet Girl Cooks: CHEESE HEAD PIZZA - My Take on Fat Head Low Carb Pizza
TryKetoWithMe: Easy Keto Mozzarella Sticks
Ketogasm: Keto Pancakes Recipe with Almond Flour (I use Log Cabin brand sugar-free syrup on top. It's not the easiest to find, however. I've also heard good things about Lakanto brand and Torani brand sugar free syrup as well)
epicurious: Papa John’s Style Garlic Butter Sauce (can be useful)
gnom-gnom: Low Carb & Keto Chocolate Ice Cream
gnom-gnom: Paleo & Keto Vanilla Ice Cream
gnom-gnom: Keto Mint Chocolate Chip Ice Cream-For-1
gnom-gnom: Chocolate Keto French Silk Pie For-1 (remember: you can put a granular sweetener in a blender to powderize it so you don't need to buy confectioners)
All Day I Dream About Food: Classic Chocolate Cake Donuts
gnom-gnom: Gluten Free & Keto Double Chocolate Chip Cookies
How To This And That: Keto Fathead Rolls
Keto Connect: Keto Cookie Dough Fat Bombs (Use a 2:1 ratio of butter to cream cheese, not the 1:1 ratio they suggest. 1:1 makes it taste like cheesecake, 2:1 makes it taste more like cookie dough. Make sure you use unsalted butter or it will be very salty)
gnom-gnom: Paleo & Keto Shamrock Shake
Sugar-Free Mom: Sugar Free Frozen Coconut Daiquiri Slushie (this fills 2 full 16 oz glasses. A full can of coconut milk that has ~1/2 cup water in it like Chaokoh coconut milk works best)
Butter Is Not A Carb: Cheesy Cheddar Bites
cheeseisthenewbread: Blackened Chicken Sandwich on Cheesebuns
Culinary Lion: Cheesy Broccoli & Bacon
ruled.me: Low Carb Pancake Sandwich
How To This And That: Keto Chicken Tenders (I recommend using some spices/seasonings beyond just salt and pepper, like oregano, garlic powder, cayenne pepper, and paprika, to name a few)
Peace, Love and Low Carb: Low Carb Chocolate Mason Jar Ice Cream (In my experience, the erythritol didn't fully dissolve for some reason, so consider powderizing it first before adding it in)
TJ's Taste: Chocolate Chip Cookie Dough Shake
Sugar-Free Mom: Keto Fathead Low Carb Pizza Rolls
KetoDiet Blog: Frozen Keto Berry Shake
Headbanger's Kitchen: Keto Cauliflower Mash (you might need to press out water from the cauliflower or use half heavy cream to avoid getting it too watery)
KetoDiet Blog: Brownie Batter Smoothie
Cast Iron Keto: Keto Chicken Soup
Cast Iron Keto: Easy Keto Naan
cheeseisthenewbread: Keto Tatertots
KetoGasm: Keto Egg Roll in a Bowl
SexualRex: Zero-Carb Fried Chicken
Diet Doctor: Keto Caesar salad

My own recipes

Quick and easy 1 or 2 meal pizza:
Crust:
• 1 cup mozzarella shredded
• 0.5 cup almond flour
• Seasonings, for flavor (lite salt, garlic powder at least are suggested)
Mix together along with whatever seasonings you want, and microwave for 50 seconds (with an 1100 watt microwave) or until the cheese is all melty. Set your oven to preheat (I do 410 F). Use something like a fork and thoroughly combine it all into one big ball. On a baking sheet or pizza pan or whatever with parchment paper on it, place the dough on it and press the dough to whatever thickness you like. I personally press it to as thin as possible. You don't even have to use your hands, just use a fork. It's a personal pizza meant to be made quickly, it doesn't need to be fancy. Cook in the oven until dough starts turning golden brown, then take out, add cheese and whatever toppings and other seasonings, then shove back in oven until done.
The net carb count will vary depending on your cheese, sauce (if you used any) and how much cheese you use on top of the crust as well as what you use for toppings, but based on the almond flour there will be at least 6g net for the whole thing. Expect the final result to be closer to 10g - 12g net carbs.
Easy cheesy buttery garlic bread
Do everything the same as you would with the above pizza, but definitely do press the dough as thin as possible before you start seeing parchment paper and don't add sauce or anything but mozzarella cheese on top of the crust. Use 3 cups of mozzarella on top. It's best to cook this on something quadrilateral in shape and won't let cheese melt off the side.
After initially putting in the crust, start making 1/2 portion of the epicurious Papa John's style garlic buttery sauce, occasionally checking to see if the crust is starting to turn golden brown. Once it is, take it out and add your generous amount of cheese. Put back in the oven until done (a bunch of spots all over the cheesy bread where cheese is turning brown).
The garlic buttery sauce can be used for dipping, but I personally like to just pour it all over the cheesy bread.
The net carb count will, like with the easy personal pizza, depend on your cheese and how much you use. Again, expect the final result to be closer to 10g - 12g net carbs. But this might not be too big a problem, as there is a decent chance you'll feel full before you actually finish it.
If you want more details and/or want to see what it looks like, see my post on /ketorecipes.
Simple, cold, tasty drink (base with flavor options):
• 2 handfuls ice (I never measured exactly how much to be honest, likely around 2 cups), adjusting in future attempts according to desired thickness
• Either ¼ cup heavy whipping cream + ¼ cup unsweetened almond milk, or ½ cup heavy whipping cream (more carbs, but also more fat). Coconut cream might also work in place of the HWC, but I haven't tried.
• Low net carb sweetener to taste (I use 2 tbsp + 1 tsp of erythritol)
• Something to get ice off the inside of blender cup*
Blend ice, preferably handful at a time, until no chunks remain. It’s important to do this first, as blending the ice before adding anything else greatly reduces the risk of an unexpected ice chunk in the end result. Depending on your blender, it may help to blend in bursts, giving remaining ice cubes/chunks the chance to rest on the blades, then turning the blender on again, as ice might jump around constantly rather than getting shaved away by the blades. Scrape the ice off the blender cup. A metal tablespoon is effective for this job. Add either the half-and-half mixture of almond milk and heavy whipping cream, or ½ cup heavy whipping cream. Add sweetener then blend. Once again scrape ice sticking to the walls of the blender cup, usually at this point some remains at the bottom and almost always some in the corners. Be thorough. Now blend to incorporate the liberated ice.*
That whole procedure isn't necessary, but not doing it will usually leave one or two bits of ice left which can be a little jarring. If you don't want to do all that, just throw in all your ingredients, ensuring you aren't forgetting the sweetener, and blend as much as reasonably possible.
You may also add unsweetened, unflavored protein powder (I use BulkSupplements' Casein), as long as you use more sweetener and a little more flavoring to adjust (maybe skip the chocolate protein powder in the first flavor option if you do this).
Now the drink base is done, it’s time to add some flavor.
*As a potential add-on, you may use 1/4-1/2 tsp of xanthan gum. This offers a more consistent, kind of fast food milkshake-like texture and consistency, while not using it leaves the texture and consistency more like a homemade milkshake. If you do this, there is little benefit to following the procedure above - when you add the xanthan gum and it starts doing its job, any unblended ice will be blended fine. If you plan on adding xanthan gum, just blend what ice you reasonably can with all other ingredients, then add the xanthan gum, preferably mixed in with some other powder (I suggest holding back on protein powder a little at first and adding the rest alongside the xanthan gum). Blend to incorporate, then stop blending. Go get your cup, then blend on a slower speed. The xanthan gum should start working and any remaining ice should be blended.
Some good options:
Use about 15-20g OR (my preference) ~40g of a low-carb chocolate protein powder (usually around a half a scoop, I use either Isopure, Body Fortress, or Optimum Nutrition – check serving size to find out how big a scoop is) and about a tablespoon of Hershey's special dark baking cocoa or other decent-quality unsweetened cocoa/cacao to get a chocolate shake.
Use about 25g of a low-carb vanilla protein powder and a couple teaspoons of vanilla extract to get a vanilla shake.
Use (I might be mis-remembering here since I haven't done it in a little while) 1.5 teaspoons of root beer "concentrate" and 3 teaspoons of vanilla extract for a root beer float flavored slushie that tastes kind of like an A&W root beer freeze.
Use 1/2 teaspoon of sugar-free liquid drink flavoring for a slushie of whatever flavor. I personally use Crush grape or orange flavored water enhancer. The grape gives a result similar to a Sonic grape ice cream slush. Some Crystal Light brand blue raspberry flavor mix will give a result similar to a Sonic blue raspberry ice cream slush, which tastes like blue cotton candy.
Use 4 teaspoons of unsweetened cocoa powder and about 30g (usually a scoop's worth) of vanilla protein powder (Optimum Nutrition vanilla ice cream flavor works well) to get something that tastes sort of like a store-bought chocolate ice cream.
Some almond butter if you’re making a chocolate version of this could make a nice add-on.
Now blend to incorporate the flavor and you’re done.
Almond breakfast shake
• 1/3 cup heavy whipping cream (coconut cream might work, but I haven’t tried) • 1/3 cup almond milk • 1 and a half cups ice (adjust to thickness preference) • 2 tbsp unsweetened almond butter • ~30g unsweetened, unflavored protein powder* • 2 tbsp + 1 tsp erythritol**, or sweetener of choice to your preference • Pinch of salt • Dash of vanilla extract • Dash of cinnamon (optional, for flavor) • 1 tbsp coconut oil (optional, for satiety)
Blend everything together, and that’s it. Don’t forget to taste test before pouring and also see if the thickness is to your preference.
*In regards to protein powder, I suggest using unsweetened and unflavored protein powder (i.e Isopure’s, or BulkSupplements’ casein). A good low-carb chocolate protein powder also goes good, but will add probably about 2 grams to the net carb count (exactly how much will vary). If you don’t have a low-carb chocolate protein powder and want a chocolate component to the flavor, you can also add a couple tsp - a tbsp of unsweetened cocoa/cacao. As with a low-carb chocolate protein powder, that will add ~2g to the net carb count.
**If using a chocolate protein powder, don’t add the extra tsp of erythritol because the protein powder will be sweetened already.
The net carbs of this will be about 6-7 grams, being affected mainly by what exactly you use in heavy cream, almond butter, and sweetener, + ~2g if you add cocoa/cacao powder or a scoop of chocolate protein powder.
Berry Protein Smoothie (20g+ net carb! Only here for quick access)
• 1/2 cup frozen strawberries + 1 1/2 cups frozen mixed berries (suggested), OR 2 cups frozen strawberries • 1/3 cup heavy whipping cream (baseline) • 1/3 cup unsweetened unflavored almond milk (baseline) • 7-8 teaspoons erythritol, or equivalent • 1 + 1/2 scoops vanilla protein powder (as long as it's not French vanilla) • 1-2 teaspoon unsweetened almond or peanut butter (optional) • Handful of almonds or other low-carb nut (optional, recommended) • 1-2 tablespoon flax seed (optional, recommended)
Flax seed would be a good, healthy add-on without a large impact on flavor. I suggest whole flax seed, as once ground the healthy fat begins to degrade. If you get pre-ground flax, make sure it's kept in the fridge/freezer in a dark container constantly. With whole flax, grind it up in the blender before adding any other ingredients, and make sure the blender is dry. Scrape off any extra that might be on the inside of the blender.
Pour the liquid into the blender.
If adding nuts, throw your nuts in there. Blend the nuts with the liquid on low speed (this still works fine even with ground flax seed in there). Some bits may stick to the sides of the blender cup.
Now, add the rest of the ingredients and blend.
This is good for someone on a low-carb diet, though perhaps not a keto diet unless the carb intake is necessary for your exercise regimen. Makes a tasty, decently healthy meal replacement.

Good resources for recipes and info

Note: If you are lactose intolerant (dairy-free), vegetarian, or vegan, some (not all) recipe sites listed here may have the ability to sort by or see a page of recipes that fall under those descriptions.
Recipes sites/resources
https://old.reddit.com/ketorecipes/ - For recipes (mostly ones you can find on recipe sites, but some unique).
https://www.gnom-gnom.com/ - For recipes, especially dessert-type recipes.
https://cavemanketo.com/ - For recipes, especially meaty ones.
https://www.dietdoctor.com/low-carb/recipes - For recipes, especially lunch and dinner recipes (and a bonus of an obnoxious, hard-to-follow website design).
https://www.ruled.me/keto-recipes/ - Even more recipes.
https://kalynskitchen.com/ - Low-carb (but not all very low-carb) recipes, many of which are vegetable-based.
http://www.butterisnotacarb.com/recipe-index/ - For recipes, many of which are meat/egg/cheese based and relatively simple.
https://www.ibreatheimhungry.com/blog - For recipes, with a bunch of theme-specific recipe collections and some half-decent unique recipes.
https://peaceloveandlowcarb.com/recipes/ - More recipes as well as some theme-specific recipe collections, with by-category sorting.
https://howtothisandthat.com/category/low-carb-recipes/ - For recipes (these are mostly treat-type recipes and some dinner-appropriate recipes).
https://ketogasm.com/recipe-index/ - Recipes, many of which make good meals or meal sides.
https://www.skinnytaste.com/recipes/keto/ - Ditto.
https://alldayidreamaboutfood.com/blog/ - For recipes (mostly treat-type recipes here, as well as some theme-specific recipe collections).
https://www.lowcarbmaven.com/recipes/ - For recipes, especially dinnelunch/side dishes (note: they tend to be a tad ingredient-intensive).
https://www.wholesomeyum.com/recipe-index/ - More recipes with by-diet-restriction and by-course sorting.
https://www.youtube.com/useAnnasKitchen63/videos - More recipes (mostly lunch/dinner-type recipes, NOT ORIGINALS but still can be useful).
https://www.castironketo.net/recipe-index/ - Recipes, many of which are fairly simple besides seasonings and tasty blends of meats and vegetables.
https://ketodietapp.com/Blog/category/Recipes - More recipes with by-diet-restriction and by-course sorting.
https://www.mincerepublic.com/category/ketogenic/ - More recipes, as usual.
https://mymontanakitchen.com/category/recipes/ - Some decent recipes (not all here are low-carb).
http://www.djfoodie.com/ - You get the idea.
https://headbangerskitchen.com/category/keto-recipes/ - Recipes, many of which are savory in nature.
https://www.sugarfreemom.com/recipes/category/diet/keto/ - Recipes, many of which are snacks and treats.
https://mindovermunch.com/recipes/ - Recipes, many of which are fruit/vegetable-based, including plenty of dips and snacks.
https://lowcarb-vegan.net/ - As you can infer from the name of the site, low-carb vegan recipes.
Info and discussion
https://www.youtube.com/uselowcarbdownundevideos - Many presentations involving biology or health that are related in some way to low-carb diets and sometimes fasting. I recommend watching Stephen Phinney, Jeff Volek, Benjamin Bikman, Jason Fung, Ivor Cummins, Doron Sher, and Dave Feldman.
https://old.reddit.com/ketoscience/ - Research, opinion articles, news articles, and videos that are relevant to ketogenic or low-carb diets in some way and/or go against the "status quo". Some discussion and questions relevant to ketogenic diets involving health, as well. I am hesitant to link this, though, as the moderators and a few of the users do zerocarb and take every possible opportunity to push a "fruits and vegetables are terrible for your health, all of the studies indicative of benefits are lying and the very few harmful things far outweigh all the benefits of the phytonutrients and micronutrients in them, and also we are obligate carnivores because reasons" agenda.
http://www.ketotic.org/ - A good blog with some emphasis on biology.
https://ketogenic.com/articles/ - Some keto-related info.
http://www.tuitnutrition.com/ - Another good blog by the well-regarded Amy Berger.
https://old.reddit.com/FrugalKeto/ - Keto in the context of a low budget.
https://old.reddit.com/xxketo/ - Keto in the context of being a female.
https://old.reddit.com/1200isplentyketo/ - Low-calorie keto recipes and discussion.
https://old.reddit.com/vegetarianketo/ - Keto in the context of being a vegetarian.
https://old.reddit.com/veganketo/ - Keto in the context of being a vegan (mostly just recipes there).
https://old.reddit.com/ketodrunk/ - Alcoholic drinks in the context of keto, mostly discussion and ideas.

Some general tips

• In your first few weeks, it helps to keep the things you eat simple. As tempting as they are, it’s best not to go straight for the low-carb-version-of-whatever-food recipes right off the bat. Especially if you have trouble with cravings and self-control, you're going to want to go a while without them, and potentially sweet stuff in general if that is a weak spot.
• If you don’t already have one, get a kitchen scale. Useful both for putting recipes into use and for measuring your macronutrient intake.
• If you don’t already have one, it helps to use a strong blender, especially if you plan on making some low-carb beverages. I personally use a Biolomix 2200W which you can get off Ali Express for a good price.
• Make sure to put some attention towards electrolytes, especially if you feel tired (or just "like crap") a lot. This is especially a concern while still in the fat-adaptation stage.
• When it comes to making recipes such as those in this thread and others online, your best friends are going to be: Non-hydrogenated refined coconut oil, almond flour, coconut flour, heavy whipping cream, coconut milk (I use cans of Chaokoh brand and Aroy-D brand, the latter in cases where a thickecreamier result is desired), psyllium husk powder, xanthan gum, and erythritol, which I believe is the overall best sugar substitute (glycemic index of 0 while sucrose sits at 63, 90% of it is urinated out so it takes a large amount at once to get diarrhea, it is good for dental health, even more so than xylitol, and evidence indicates that erythritol is an effective antioxidant with protective effects on blood vessel walls. The downside is that it’s only 70% as sweet as sugar and usually a tad pricey). Xylitol is also useful to have on hand, but, personally, I only rarely use it.
• As another reminder, ketone-measuring urine strips are best not bothered with. This is a topic already discussed in the /keto FAQ. Also see Amber O'Hearn's article involving this.
• As always, when checking nutrition facts of a product, be wary of how much makes up one serving. Sometimes a product might show a very low carb content per serving, but then the serving size is also very small.
• If you struggle to get potassium, using lite salt makes it easier since it uses potassium along with iodized salt. Or, you can combine No Salt (just the potassium salt) and some iodized salt to effectively make your own. You can also use this to make some "Ketoade" by taking a 1/4 teaspoon of lite salt, dissolving it in a glass of water, and mixing in a liquid flavoring of your choice. Drinking that will make it easier to get both more potassium and more sodium in your diet.
• After some time on a ketogenic diet, you will eventually gain some insulin resistance marked by an increasing fasting blood glucose. Don't be alarmed by this as long as you didn't cheat enough to nullify the diet - it is not dangerous or pathological in nature. It is an adaptation so your muscles, which don't need glucose for energy, don't soak up what little glucose the body gets/makes so it can be used for the cells that actually need glucose. It is often called "adaptive glucose sparing" or "physiological insulin resistance" in low-carb and keto communities. Eating a lot of carbs for a few days should "fix" this, if you so wish.
• Your favorite diet soda + heavy whipping cream = makeshift sugar-free float. Doing this with diet A&W will taste just like a root beer float with the ice cream melted. Or, make a batch of low-carb vanilla ice cream and use that to make an actual sugar-free float.
• If you are using either Firefox or Google Chrome as a browser, use the Recipe Filter extension (original, Chrome version here and SargeZT's version for Firefox here) so you don't have to scroll through some lady's entire autobiography and about how the recipe changed their life before finally seeing the recipe you wanted to see.
• On Reddit you will commonly see 20g net carbs being used as the maximum you should eat to stay in ketosis. It's worth knowing that 20g is not a maximum limit to stay in ketosis for everyone - it's merely a blanket "if you eat under that many net carbs in a day you're in ketosis" guarantee. Though not even that necessarily means constant ketosis, it does mean ketosis almost all day. Depending on many factors, including but not limited to your physical activity level (possibly the most important factor), protein intake, age, insulin sensitivity, and whether you are past the keto-adaptation phase, your body will have a varying ability to burn off glucose quickly. Remember that your body is producing ketones as long as your liver glycogen is depleted (well, not exactly, but that's a general rule), and you will go through 4-5 grams' worth of glucose per hour. See Will This Kick Me Out Of Ketosis? as linked at the beginning of this thread.
• If a recipe calls for sugar-free chocolate chips (pretty much always Lily's brand), but you either don't want to use them or they are too expensive/difficult to get and you have access to unsweetened chocolate bars such as Baker's baking chocolate, you can smash a little bit of the unsweetened chocolate into little chunks and use them instead. Be sure to compensate with extra sweetener if you do this.

[Table] IAmA Nutrition student who has spent the last few years learning everything about what to eat to be healthy, and has determined the majority of "common knowledge" about nutrition is incorrect. AMA

Verified? (This bot cannot verify AMAs just yet)
Date: 2012-08-12
Link to submission (No self-text)
Link to my post

Questions	Answers
What are the "common knowledge" about nutrition you refer to? examples?	The biggest ones are...
	(1) Fat leads to weight gain and an increase in the risk of metabolic syndroms/cardiovascular related diseases and we should have a diet low in total fat, saturated fats.
	(2) Reducing food down to components (i.e. protein powder is just as good as food with protein in it, vitamin C supplements are as good as oranges, ect.)
I have a hard time believing that the 1st point isn't true. Do you mind elaborating on that a bit? Thanks.	I'd recommend you check out "Why we get fat and what to do about it" by Gary Taubes.
Edited for clarification.	I don't want to answer a question like this without really backing up my argument, and with all the questions it's getting really time consuming, so I apologize for that, but that book should answer your question.
Why should we listen to you as opposed to someone who already has a degree and possibly actual experience?	Great question. I think you should take what I say, check out my sources, evaluate them and compare them with some others through your own independent research, and come to an educated conclusion as to what I have said is true/believable or a bunch of crap.
Do you think Americans need to take vitamins?	Nobody "needs" to take vitamins in America. We have plenty of nutritious food available to get all our vitamins. However, some people may benefit from a vitamin if they have a diet lacking in vitamins they won't fix.
Even vitamin d? My family doctor told me it's hard to find in most foods.	This is true, fish and eggs aren't bad for Vit. D though. The thing about Vitamin D is that we can produce plenty of it just by getting out in the sun and soaking up some UV rays.
I only eat junk food, and I do not exercise, how am I not overweight?	Genetics and hormonal regulation. I'm guessing it will catch up to you at some point and you'll start gaining weight.
What do you mean by hormonal regulation exactly?	Primarily, insulin. Insulin drives fat storage by allowing glucose to enter cells, as well as other enzymatic activity relative to fat storage/fat loss. Glucagon is the opposite of insulin, it releases glucose from the cells into the bloodstream to be used for energy.
	Other hormones include leptin (makes you feel full) and ghrelin (makes you hungry).
	The interactions/prevalence of these hormones will play a significant role in determining how energy is partitioned (what happens to the fat or carbs you eat) and weight gain.
How does one have more insulin or glucagon in their system than someone else? Genetics? Specific diet?	As far as insulin and glucagon go, they are indeed based on both of these things, but are likely dictated more by the specific diet. Insulin is released when glucose is released into the blood from food (carbohydrate mostly) that you eat. The amount of insulin released is proportional to the level of glucose you released, so drinking a soda wil release a lot more than a sweet potato since the sugar in soda is digested faster, while the fiber in the sweet potato will slow the release. Genetics likely plays some role in how much insulin you'll secrete too, as everything functions back to the DNA level, and what is DNA but genetics. In addition, over your life your body adapts (or maladapts) to insulin. If you're constantly drinking soda and eating simple carbohydrates, you will eventually resist the insulin, needing more and more for it to have the same effect (this is how type 2 diabetes happens).
	Glucagon is released when blood sugar levels are very low, it functions by releasing glucose from cells into the bloodstream, where it can then can be used for energy. When you're sleeping, or if you're fasting (if you're into that) glucagon levels will be higher than insulin levels, generally speaking.
I have a diet that consists mostly of deep fried potatos, frozen processed chicken, chocolate bars and potato chips. What's going to happen to my health?	Metabolic syndrome most likely. Blood pressure and serum cholesterol levels will go up. Obesity and hypertension are not unlikely, as well as type 2 diabetes, and eventually a heart attack at the extreme side of things.
What should we be eating then old wise one?	Natural foods, generally speaking, that evolution has deemed safe to eat. No artificial/synthetic ingredients, processed foods, added sugars, chemical ingredients/stabilizers ect.
	The history of the human race shows we can survive, and thrive, of many types of diets, from extremely high fat (the inuit) to a vegan diet. All of these diets, however, are free from simple sugars and refined grains, two of the biggest problems.
Actually, history doesn't show us much. We're living longer than any time in history. Not that this proves added sugars are great, it just points out the history argument is a silly one. We need actual science, please.	Well we have these things called hospitals now that weren't around 2 million years ago.
What's a simple sugar as opposed to other sugar?	A simple sugar is a sugar that can't be broken down into other sugars, such as glucose. Complex sugars, any non-simple sugar, are made up of multiple sugars, and can be broken down into there simple counterparts. Lactose (milk sugar) is a complex sugar comprised of the simple sugars glucose and galactose.
You needed to go to school to learn that?	School didn't teach me this, it was mostly common sense and some well supported research of my own.
Seriously redditors? OP has some education and has read some books...perhaps you ought to consider seeking your nutritional information elsewhere. Not that I disagree per se, after all, I've read the same books. I've also read the ones that conflict. Still wouldn't be giving out 'expert' advice.	Is there anything I've said you have a problem with, or is it just the fact that I'm a young student?
	EDIT: I still have lots to learn, but I can say with reasonable certainty I have learned enough to give some basic advice on nutrition, to turn a horrible diet into a good one.
	Sorry, I'm not claiming to know everything, I'm merely claiming I think I have a good idea about the right way to think about the foods we eat, and have seen some of the ways we go wrong. If you look at the state of the health of the Western world, it's pretty grim, so it only follows that there must be some fundamental flaws with the popular nutrition advice we've been receiving. Being young I am yes, less experienced and less knowledgable than many others, but I am also open to looking at things in a different light, not sticking by old theories. I'm really just trying to help some people out, and I like talking about nutrition.
Are humans meant to be vegetarians? I'm thinking about going on a vegetarian diet for a while. I've tried a similar diet before and I felt great and energized on it.	I have to say absolutely not. We evolved eating meat, it made our brains bigger and made new amino acids available to our bodies. While it is completely possible to survive and thrive on a vegetarian diet, we aren't made for it, we're simply capable of either.
I thought it was impossible to thrive because of lack of vitamin b12. or maybe thats vegan.	That is vegan, you can get b12 from eggs and milk.
Paleo. Yay or nay?	Yay for sure.
Don't eat processed foods including refined sugar and processed grain	This is something common knowledge has right, I'm more referring to things like fat is unhealthy and we should be eating lots of grains.
	1) Independently neither of these are complete proteins, but their amino acid profiles complement each other. Combining the amino acids of rice and beans gives you all 9 essential amino acids.
	2) It is just sugar, and unhealthy. It is better than kool-aid though, since it's less processed and won't have the artificial colors, and at least fruit juice comes with some vitamins.
	3) Hmmmm, canola really is not that great, but I guess in terms of picking only the cheap oils I will reluctantly say canola. Olive, coconut, grapeseed, and avocado, I'll say are healthy (but unfortunately not cheap)
	4) V8 follows the same reasoning as fruit juice, really just a bunch of sugar with a bonus of vitamins.
Can you make the case that animal protein is 'better' in that it is more easily assimilated and probably a good idea for people with physically active jobs / lifestyles?	As far as simply the protein content, the only real case I can make is the density of it, the real argument I see in favor of meat is the whole package, the vitamins/minerals/fat content that come along with it, as well as what it doesn't have-carbohydrates that will evoke an insulin response. In this sense, it will cause you to burn fat (long sustained energy) over carbs (slow, limited energy) which is good for those people which physically active jobs lifestyles seeking sustained energy throughout the day.
Are you telling me to drink two drinks every day? If so I nominate you for the Nobel Prize.	Haha I'm saying there is evidence to support moderate alcohol consumption promotes general health. For example, red wine contains a potent antioxidant called resvaratrol, a polyphenol found in the skins of grapes (and therefore wine) that protects against cancer and I believe promotes weight loss.
	And I'll gladly take the Nobel Prize, thanks haha!
So skim milk is bad?!	Yes, skim milk contains powdered milk to give it back the consistency it lost with the fat. Powdered milk contains oxidized cholesterol, not a good thing. A general rule of thumb, the more you process food the more nutrients you lose, and the more unhealthy side effects (like the oxidizing of cholesterol) occurs.
A glass of wine or beer may be beneficial to a person's health, but there are studies that really prove it one way or another. Same thing goes for antioxidants.	True, I guess one of the problems is that you can find a study to prove pretty much anything you want. From what I know about the behavior of antioxidants in the body and the studies about them, I choose to believe they are a good thing.
What misconceptions about nutrition do you think are false and why?	(1) fat, generally speaking, is unhealthy and we should limit it: limited scientific data/weak evidence, strong evidence supporting fat being healthy, in large amounts, including saturated fats.
	(2) we can redue food down to individual components: we like to see the beneficial effects of something in food, like Vitamin C, and throw it into a pill. Food works synergistically, with different compounds helping others out. Reducing our food to the sum of its parts does not add up.
	(3) Weight loss is governed primarily, and really only, by calories: fat gain/weight gain/weight loss is a well controlled and regulated processes, involving multiple hormones. The type of food we eat, rather than the caloric amounts, is more important in terms of these things.
I felt better losing on healthy foods though	I'm guessing as part of your calorie restriction you cut out things like soda and refined grains?
So that stuff about "good fat" is bull shit? Olive oil, avocados, etc. Not true? Please expand.	It's not really bull shit in the sense that it's wrong, it's bull shit in the sense that we precede fat with "good" for these things, implying that fat is generally bad. I think of fat as being generally good, with certain types of fat, generally those produced through industrial agriculture and intense food processing, to be bad. With this line of reasoning things like corn fed beef and soybean oil would contain bad fat, while pastured beef and coconut oil would contain fat, which is defaulted as good.
What's your take on LCHF?	If you do it right, I think it's the way to go. Using fat for energy makes a lot more sense than using carbs for energy. The majority of my calories come from fat, as I think they should for anyone.
Why do multiple books come out every year claiming to have the secret to losing weight!? Exercise and eat less, amiright?	There is a lot of money to be made from fad diets, so people make books about them. they often have those common themes, and are normally fundamentally flawed.
Also, what is marketers blowing smoke and what type of genuine advertisements should we take into account when purchasing such products	The main things you should take into account when buying food (For health's sake) are (1) The ingredients label: the most important of food packaging. If the ingredients are healthy, the food is likely healthy. (2) The nutrition facts label: added sugars are the #1 thing to be avoided. Don't go by health claims on labels, but do consider information on how the food was produced (i.e. first cold pressing of olive oil is a good thing, grass fed beef is a good thing, vegetarian fed chickens is code for "we give them corn and soy" which is not so great)
and has determined the majority of "common knowledge" about nutrition is incorrect. Elaborate please?	See reply to buttsexanalysis.
Could u recomend any literature that does have accurate facts about nutrition?	"In defense of food" and "The omnivore's dilemma" by Michael Pollan.
	"Why we get fat and what to do about it" by Gary Taubes.
	"The documented health risks of genetically modified foods" by Jeffrey Smith.
	Marksdailyapple.com is my favorite health blog, and he has written about all sorts of things.
Wait, you're against GMO? You're a fucking quack and a fucking moron.	Yes, I am. Why does this make me a fucking quack and fucking moron?
Gee I dunno... because most of the opposition is based on scare and contentious studies that have not been proven to (necessarily) apply to humans.	Again, read "The documented health risks of genetically modified foods" by Jeffrey Smith for plenty of science.
	Your argument is more applicable to the pro-GMO arguments which are based on poorly conducted science studies conducted with Biotechnology money as well as governmental ties to biotechnology. People have died due to genetically modified foods, food security in developing nations is being threatened. For more information read the section on GMO's in "The world according to monsanto"
Yeah, and modern medicine is a scam thanks to "Big Pharma," right. Right. Take one book as gospel and ignore the rest of the science based on some vague ad hominem attack. Sounds lime the anti-global warming faggots.	I recommended one book, that's not my only source of information on GMO's, and "Big Pharma" is irrelevant to my point, as I did not mention it.
Is granola with milk healthy? if not, what do you recommend as substitute? thanks !	Eeesh granola - glorified children's cereal. Milk is good as long as it's pasture raised with all the fat.
	A favorite of mine is pasture raised whole milk yogurt (plain) with any of the following: berries/fruit, flax seeds, chia seeds, unsweetened cocoa powder, applesauce/jelly/honey/maple syrup/stevia (gotta sweeten it up a little bit)
Hour or so later.. Tuna sandwich 300 cal, 20g prot.	If your tuna sandwich has mayo make sure it is made with olive oil and NOT soybean/canola oil.
Thanks for the reply! Yeah i really just like waffles haha, but they definitely aren't healthy. For the tuna sandwich, do you mean mix it with mayo and olive oil, or just olive oil? Chicken breast, black beans, broccoli, potatoes (baked in olive oil and spiced with turmeric, garlic powder, pepper), and big helpings of plain yogurt. Any recommendations for good hearty meals that are not too complicated but are also healthy?	For the tuna sandwich I mean use made with olive oil. Look at the ingredients, and you'll probably need to go a natural food store, or natural food section of a grocery store to find it (but watch it for something like this Link to www.soap.com that advertises it as olive oil, but adds soybean and canola as well, so again, look at the ingredients and make sure its just olive oil in there). If you can get some high quality eggs (omega 3 enhanced at the least, pasture raised at best) make some eggs and veggies. Most of my hearty meals revolve around pastured meat and wild fish, the former might be getting into the side of too complicated while the latter might be something of what your looking for (hopefully). A really hearty snack I like is mixing up a big bowl of berries which a bunch of flaxseed and natural nut butter, or I'll add it to a meal to make it reach the super hearty level.
You're a fucking quack if you think telling people to drink coconut milk is a good beverage.	Why do you say this, and what evidence do you have to support it?
Wait, so you were completely aware of the difference when you said to drink coconut MILK? I've never heard of anyone doing THAT. I just thought you were flubbing the difference like everyone else does which a nutritionist should know is wrong. Please explain.	Yes I am aware.
	Coconut milk is mostly saturated fat, that saturated fat is comprised of mostly medium chain fatty acids (MCFAs). While fatty acids often are used for constructive purposes in cell membranes or other physiological needs, MCFAs are not used for most of these. As a result, the fat is mobilized for energy, putting the body into a fat burning state (provided there are not excess carbs), which is ideal, and can help people who are trying to switch from a carb loaded diet that causes energy production primarily through glycolysis to a diet that burns energy through beta oxidation.
	I was recommending coconut water as a post workout/athletic drink to the high electrolyte and sugar, to aid in neuronal ion channel flow and muscle rebuilding and synthesis.
Is a healthy diet just a matter of numbers (calories in vs. calories out, number of proteins/vitamins/etc.) or is there more to it?	Absolutely not. A healthy diet is really quite simple, eat foods that are healthy, the hard part is figuring out what foods are actually healthy now that we're in the age of food science. The numbers do matter at some point, but if you are eating the right foods your body will generally guide you into how much to eat (hungecravings is finely regulated, but again in the age of food science these cues from our body get misguided).
I'm interested in the nutrition field, is it true the internships are hellish? also, what do you feel about the keto diet?	Probably depends on the internship. Are you taking about the diatetic internship? I'm not trying to be a dietician so I haven't done that, but I've heard mix reviews. I did some volunteer work with low income families, helping them find good food, and it was rewarding yet frustrating in the sense that my superiors had the same misconceptions about health the rest of world seems to have, and I couldn't do much about it. I guess if you find a place you like and have superiors that have similar views to you it'll be good, otherwise good luck.
	I do know the keto diet is a LCHF diet, which I generally support. I'm not too familiar with the specifics, like how many carbs they allow, and if veggies are ok. Ketosis, generally speaking, is not a bad thing, and is often a good thing (who wouldn't want to be burning up your fat stores?). The only thing with LCHF in general I question is those that exclude things like leafy-green vegetables.
Keto generally allows 20-40 grams of (net) carbs per day, and they have to come from vegetables. Dietary fiber carbs don't count, obviously. Also lots of water.	Sounds good to me, albeit a little more restricted than I would like personally, but it should do the trick for weight loss and health maintenance.
I like to eat "granola bars" regularly, they're an easy snack to throw in my lunch. Most of them are of the peanut variety... how bad are those things for you really? The other thing I think I need to change is my breakfast of Eggo waffles/other similar products. I don't add syrup, just eat them dry... but I doubt they're very good for me, any thoughts?	Granola bars are probably mostly sugar, check the ingredients and you'll almost undoubtedly see a sugar ingredient within the first 3 ingredients. Eggo waffles are crap, they are a refined grain that is processed similarly to sugar. Since the grain is refined, much of the fiber is lost, and is a result the carbohydrates (of what it is mostly) is broken down very quickly into glucose (hyperglycemia), which releases lots of insulin which stores the sugar (now hypoglycemia) and stores it as fat and makes you huuuungry again.
I eat 2 to 3 eggs with butter as breakfast for 10+ years now, almost without exception. Sometimes they are boiled but mostly scrambled.	Hmmm, according to the "current version of nutrition science" it would be worse because of the excess fat, saturated fat, and dietary cholesterol, and low amounts of vitamins and minerals, but as I said in the post, I think much of nutritional science is flawed.
According to current version of nutritional science, is that better or worse than standard cereal with milk or ham sandwhiches?	I say this is better than cereal with milk (even if it's whole grain and skim milk). I'm guessing you get conventional eggs and butter, if you got these pasture raised I could definitely say there is nothing wrong with this breakfast, save maybe some veggies, but with the industrial version I really can't say how much better it is, only that eggs and butter is better than grains.
I just read you like marksdailyapple.com, so I take it that you also like the whole 'devil grain' idea?:)	Haha, well ya kinda. I eat very few grains, and I feel better this way. The evidence against grains is also convincing, but I'm hesitant to say too many negative about whole grains, especially things like brown rice and oats, which have positive health effects to consider.
Have you heard of the blood type diet? What is your take on that?	I have not, what is it?
Link to www.dadamo.com.	Wow that's really interesting. I'm a believer in that we should eat based on our general human evolution, but I've never seen anything go back to individual blood types. Like anything, there could be something there. This seems to be something that is scientifically over my head at his point in my life.
What's your opinion on the Paleo diet? Some people I know in the fitness world swear by it.	Really sound principles, I'm a fan. The version I'm familiar with says to get pasture raised animal products (I think they all do), and if this is the case with the one you're referring to, I'm a really big fan.
	Eating naturally, and eating according to how we evolved are sound principles for a good diet.
What are the best foods to build muscle mass?	Meat can't be beat for building muscles. Also, simple carbohydrates (like potatoes) after a workout will promote muscle growth.
What do you think of eating right before going to bed. Such as eggs, fish, meat.	If you're really hungry before bed, I say eat. Listening to your body is, I believe, a key piece of regulating your diet in a healthy way. In the same way, if you're not hungry when you wake up skip breakfast.
Thoughts on carbs before bed?	Carbs before bed: Not the biggest carb fan in general, depends if your talking vegetables or a pb and j. I would say it's reasonable to assume eating carbs before bed will promote fat storage.
Is there different types of protein and do they actually make any difference? e.g. protein from beans and protein from red meat, aside from the density of it in the food does it actually make a difference?	Yes. Protein is made up of amino acids, and the protein from different foods will have different amino acids. 9 of these are essential, because our body cannot make them, others we can make in our body.
	Meat will be a complete protein (have all 9 essential amino acids) and beans are an incomplete protein (don't have all 9), so if you had to get protein from only one of those two places, meat would be better.
All i eat are 2 pieces of grilled chicken with baby spinach for lunch and dinner every day...why am i not seeing a ton of fat loss, and is this a legitimate diet? i'll always snack on almonds/protein shakes as well.	You're depriving your body of food and nutrients, and in response, it is holding onto it's fat for dear life.
	If you eat more, especially more fat, you'll see fat loss. I would recommend reading "Why we get fat and what to do about it" by Gary Taubes to get some insight on this. My general advice to "eat more, especially fat" can be deleterious if carried out with the wrong foods.
What should I make for dinner tonight?	I had spice rubbed wild alaskan salmon cooked in pasture raised ghee (clarified butter) with a side of avocado kale salad. It was bomb, so I suggest that.
One more question: what is your take on so-called "superfoods" and expensive drinks like Limu?	The term "superfood" is more of a marketing claim. "superfoods" are generally very healthy, but the term "superfood" is a little misleading in the sense that this one food can solve all of your health needs or do some amazing effect on health. "Superfoods" are generally great additions to a healthy diet (I used have raw cacao nibs pretty frequently) but they are not the answer to all your health problems.
	Haven't heard of Limu, what is it?
What is your take on Honey?	Honey: added sugar (which is most of what honey is ) never really is a good thing, but in moderation it won't kill you. Raw honey is best, and is certainly better than sugar given that it has more in it than simply sugar, and do these other things (amino acids, vitamins, mineral) it could be beneficial in small doses, or in times when the body could use simple carbohydrates (like after a workout). This quote, from marksdailyapple.com has some info, I've included links to the studies he referenced.
What is your take on Apple Cider Vinegar?	Apple cider vinegar: Traditionally fermented raw apple cider vinegar (with the mother) is probiotic, so it's reasonable to believe it is good for gut health. This study (Link to care.diabetesjournals.org shows apple cider vinegar increasing insulin sensitivity in insulin resistant people/type 2 diabetics (this is a good thing, becoming resistant to insulin is how you get type 2 diabetes).
(and finally) What is your take on Soy Milk as a replacement for cow's milk?	Replacing soy milk with honey: Soy scares me because last time I checked the USDA data sets (earlier this year) 95% of it is genetically modified. Assuming you get non GMO soy milk, there is the issue of added sugar, which normally comes with soy milk. I would probably pick whole pasture raised milk, even over non GM soy milk with no sugar added, but this is more my opinion and I don't have much evidence to support it.
Which is more beneficial to your overall health? Chia seeds or hemp hearts. I'm an endurance athlete and have been told hemp hearts are good anti-inflamitories. Is this true? What other foods help with muscle inflammation? I'd rather not keep taking ibuprofen.	Oh geesh, here's the thing, scrutinizing individual foods so much is often more trouble than it's worth, and in the case of chia seeds vs. hemp hearts, each of these are healthy and have different nutritional benefits. Chia seeds have more fiber, but more carbs, but more lower net carbs (see where this goes). If I had to pick, I would say Chia seeds, and the only real reason is that there is more information on them so I'm more confident in the data about them.
	As far as inflammation goes, omega 3 fats are anti-inflammatory and omega 6's are pro-inflammatory, so balancing these out will help. also: Link to www.marksdailyapple.com
Quick question awesome nutritional man. Eggs and coffee, good or bad?	Regular eggs and coffee = not so bad -- decaf/flavored coffe = worse.
	Pastured eggs and organic coffee = super duper.
I have eaten one meal a day my entire life. Is it unhealthy?	Not necessarily. This reminds me of "the warrior diet" (I forgot who made it, a google search would do the trick) which would probably be interesting for you to check out.
Proof that your a nutritionist?	Not a nutritionist, a nutrition student (sorry if that was unclear). I go to UMASS Amherst, lived in southwest, recently took Nutrition 130H - Nutrition for a Healthy Lifestyle, taught by Richard Wood. Does that suffice?
This is key. Your are a first year student excited about studying nutrition and are giving people actual health advise. This is completely inappropriate and I hope the mods take this down soon. You really lack the training and knowledge to help people make practical dietary decisions.	I have a lot more knowledge beyond my experience, which I think is shown through many of my answers, and regardless people shouldn't blindly follow what I say, especially given my age and lack of experience. I've learned a lot more about nutrition outside of school, because as this post says, most of the "common knowledge" about nutrition is fundamentally flawed, and this caries over into a university setting. And like I've said to others, if you have a problem with some of the specifics I've been saying, why not raise these issues and make me support them, rather than condemning my simply on my age and perceived level of knowledge and experience, because even though I'm young I'm more partitioning out the advice/knowledge of many oldemore experienced people I've read up on, and it just might be right.
So your freshman or haven't taken many courses in nutrition.(100 level courses).....	See response to Impassive Advisor.
	Yes, I admit it.

Last updated: 2012-08-17 09:38 UTC
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cacao vs cocoa powder for baking video

When cooking with cacao, use baking soda instead of baking powder as a leavening agent. Baking soda reacts with cacao powder because of the acidity, but less so with cocoa powder since it’s stripped of its acidity. That’s why you’ll see recipes with cocoa powder call for baking powder instead of soda. Cocoa is sweeter and better for baking, while cacao is thought to have more antioxidants because of the cold-processing. It’s also lower in calories, which makes it a favorite of keto dieters . Cacao powder has a stronger flavor, so you’ll probably have to use less of it than you would cocoa powder. Cocoa powder does not absorb as much liquid as cacao powder, so you may have to use more or less liquid depending on what you’re substituting. Cocoa powder is less acidic, so it will not react with baking soda in the same way that cacao powder will. While you can substitute cacao powder for cocoa powder, you will lose some of the antioxidants during the baking process and the flavor will be more bitter—so it's probably best to stick with cocoa powder for baking endeavors. However, consider using it in smoothies, or add raw cacao nibs to trail mix and other uncooked creations. Cocoa vs Cacao. At first glance, there seems to be little to discuss. But, closer investigation reveals the difference between cocoa vs cacao is more than just an 'a' or two. And much like grains and dietary fat, it's all in the processing. Where does chocolate come from? While this may come as a surprise, the origin of chocolate is not Hershey, Pennsylvania. Substitute cocoa powder for unsweetened baking chocolate by replacing each square of unsweetened chocolate with 3 tbsp. of Dutch process or regular cocoa powder and one tbsp. of shortening, butter or oil. Replace melted unsweetened chocolate with 3 tbsp. of cocoa and 1 tbsp. of melted butter or shortening. Cacao vs Cocoa Powder. Both cacao and cocoa are derived from the cacao beans that have been stripped of cocoa butter. Their main difference is in the method of processing, nutritional value, color and taste. Cacao is purer and more nutritious than cocoa. Cacao is made from roasted cacao beans, usually with no additives added. This drops to 62,100 for cacao nibs, and 26,000 for cocoa powder . It’s not that cocoa is inherently bad for you; it’s just that cacao is more beneficial. Baking with either kind probably decreases some of the nutrients and antioxidants, but unfortunately research quantifying just how much is non-existent at this point. For every three tablespoons of coco powder called for, use one ounce baking chocolate and eliminate one tablespoon of fat from the recipe. If you are baking a cake, for example that calls for 1 cup of cocoa powder and 2 sticks of butter, you can use 5 1/3 ounces of baking chocolate, melted, and leave out 5 /13 tablespoons of the butter which is a little over 1/2 of a stick. To compare both forms of chocolate; cocoa powder is a lot more bitter, rich and healthy compared to chocolate. It’s naturally occurring fat is between 10% to 12%, while chocolate has a fat content of 50% and upwards. Cocoa powder is rich in flavour and antioxidants. A chocolate cake or cookie baked using cocoa powder is naturally dark.

The 8 Best Cocoa Powders in 2021 - Daring Kitchen

cacao vs cocoa powder for baking

cacao vs cocoa powder for baking - win

Keto jumpstarter