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HOW MUCH FAT SHOULD YOU EAT PER DAY?

In a healthy adult diet, the dietary reference intake is a minimum of 20% to a maximum of 35% of your energy needs from fat.

This equates to about 75-77 grams if you eat 2,000 calories in a day.

Preferably, no more than 10% of your energy requirement comes from saturated fat.  

Monounsaturated fat: 15%-20%

Polyunsaturated fat: 5%-10%

Saturated fat: less than 10%

Trans fat: 0%

Cholesterol: less than 300 mg per day

We know too much fat can kill you, we all know that.

Our body stores these in, basically, anywhere--it’s disgusting, isn’t it? Under the skin, around the waist, in the liver, pancreas, and heart.

When stored in these areas, they cause a number of diseases from chronic inflammation to cardiovascular diseases.

But did you know too little fat is also harmful?

A lack of essential fatty acids can cause the following:  

Decreased ability to learn ; Neurological disorders

Hair loss

Stunt growth

Infertility

Poor eyesight

Weakened immune system

Kidney and liver damage

Poor wound healing

If decreasing fat intake is part of your diet, the stored fat is first used but deficiency may be a consequence. You may also feel cold more often because the insulation layer is missing.

#healthyfats #ketoaf #plantbased #keto #plantbasedketo vegan veganketo weight loss

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yummy breakfast or snack  🤭 from @simplymindfulchickpea 

#ketogranola #ketosnacks #ketofriendly #ketofood #ketocommunity #lowcarb #lowsugar #highfiber #highprotein #plantbased #glutenfree #nutfree #dairyfree

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There’s a new keto granola in town! A nourishing keto breakfast and snack that everyone will love.

Incredibly rich of plant-based sources, dairy-free, and egg-free but still keto!

Made in small batches in our dedicated allergen-friendly bakery to ensure uncompromised freshness and quality with only simple, minimally processed superfood ingredients to give you a healthier and inclusive granola experience.

#ketosnacks #ketolife #ketofood #ketoforbeginners #plantbased #veganketo #ketofriendly #ketoaf #veganfriendly #veganeats #keto

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Idk about you guys but fat bombs have been my saving grace! Lol I love them!!

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#oat #health & fitness #superfood #plantbased #breakfast

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Are overnight oats healthy?

It is recommended eating around 50 grams of healthy oats every day as they can lower the risk of a lot of diseases.

Protein packed: Oats are one of the best plant-based sources of protein, they contain around 14 grams of protein per 100 grams. You can still build muscles if you’re into muscle building. And you don’t need to worry about hitting your daily protein requirement if you’re vegan or plant-based eater.

Complex carbs: The flakes consist of 70% long-chain carbohydrates and provide the body with energy for long term use. These long-chain carbs go into the blood more slowly preventing your blood sugar levels to spike. If you’re into sports, eating oatmeals 2 hours before working out is advisable.

Digestive fibers: Oats are high in dietary fiber, beta-glucan. So, when they’re mixed with water, they form a gel-like protective layer soothing to the stomach and intestines which stimulate digestion and prevent inflammation. These will keep you full for a long time and with 100 grams of oats you cover a third of your daily fiber requirements.

#overnight oats #oatsforbreakfast #oat plantbasedbreakfast superfood

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#recipe #plantbased #overnight oats #mangolover #banana #superfood #breakfast #chia seeds

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Plant based Diet Benefits: 

With plant based diet--

You can lose weight and keep it off permanently.

You are more aware of the quality of food. This diet is more ethical, compassionate and environmentally friendly because most animal products are eliminated.

You prevent diseases because of higher intake of vegetables and fruits which help lower your risk of heart disease, diabetes, and even some cancers.

Your mental health improves. You have a more positive outlook on your body and overall being.

#plantbaseddiet #howto #dietguide #plantbased #plantbasedbenefits #weightloss #balanceddiet #wellbeing

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Plant based Diet Grocery List: 

Fresh fruit and vegetables

Nuts and seeds

Whole grains

Plant based fats from avocado, rapeseed oil, linseed oil, nuts

Complex carbohydrates from potatoes, oatmeal

NOT Plant based: 

Heavily processed or finished products

White flour

Sugary drinks

Alcohol

Fish

Dairy

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IS A PLANT BASED DIET BETTER THAN PALEO?

These two follow very different concepts and contradict each other completely.  

Everyone has to decide for themselves whether they want to eat paleo or plant-based. Because what works for some may be a disadvantage for others.

The right question would rather be -- Is your current diet really healthy?

If your answer is no, then you can decide which of these two diets is best for your nutritional needs.

It’s important you adapt to a particular diet appropriate to your personal and health needs.

A balance of healthy and natural foods, less highly processed foods and fewer animal products would be a good way to start.

#plantbased #paleo #plantbasedvspaleo dietguide howtodo veganpaleo

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WHAT IS A PALEO DIET? The Paleo Diet is based on the idea of early hunters and gatherers 2.5 million years ago to eat based on what was available in the Stone Age. Natural and unprocessed foods, lots of fresh vegetables and fruits, nuts and seeds and healthy fats are at the heart of the Paleo diet. Today, we try to emulate this concept with the foods available today and place an increased focus on high food quality and sustainability. The adaptation towards the paleolithic diet doesn’t mean we should give up our hard-earned  standard of living. It is about taking the proven nutritional approaches, understanding what is good for our body and integrating the Paleo idea with the knowledge of modern science. Of course, it won’t always be easy to eat 100% paleo in the beginning, but paleo is more than a diet, it’s a lifestyle suitable for anyone willing to make a change.

https://www.amritahealthfoods.com/blogs/news/vegan-plant-based-paleo-guide

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IS THE PALEO DIET HEALTHY?

In Paleo, there is:

No starving -- nutritious meals with lots of vegetables, plenty of protein and healthy fat which are all filling and satisfying. This signals the body that it has received enough energy and nutrients. This is the advantage of paleo over other classic diets. A stable blood sugar leads to a balanced feeling of satiety.

No calorie counts -- No limit on calories or “blocks”. Paleo works because all foods are healthy. Only with excessive consumption of nuts and sugary fruit should you exercise caution.

No malnutrition -- While many classic diets sometimes advise you to give up certain foods or nutrient groups (no fat, no carbs) which most often than not leads to a lack of nutrients, the Paleo diet includes everything you need to be healthy and fit.

No yo-yo effect -- Many conventional diets mean that you simply eat little for a while and then expect weight loss. But the body signals it is hungry and reacts by reducing the basic metabolism to save energy.

#howto #paleodiet #plantbased #plantbaseddiet #ispaleohealthy diet nutrition

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Paleo Diet Food List:

Vegetables

Fruits

Nuts & seeds

Meat & fish

Eggs

Healthy fats

NOT Paleo: 

Cereal products

Legumes

Dairy products

Sugar

Highly processed vegetable fats

Artificial additives

#howtodo paleodiet plantbased paleo healthyfood diet nutrition

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The rich & indulging cacao powder and robust espresso make the unbelievably healthy Dark Chocolate Espresso Paleo Bites.

Light and naturally sweet--these bites are a perfect fix for you chocolate cravings and provides a quick pick-me-up during down times.

#dark chocolate #espresso #chocolatebites #plantbasedsnacks #sweetcravings #healthy snack #veganfood #paleo glutenfree

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WHAT IS A PLANT BASED DIET? Plant-based means eating mainly whole foods such as fruits, vegetables, nuts, legumes, whole grains and seeds. With plant-based nutrition, there is little to no animal products and processed foods. In this diet, food tastes better in its own natural state. Flavor enhancers and cravings are less common since you are not consuming any additives like glutamate or sugars which are often found in finished products. When it comes to plant-based eating, health is paramount. Basically, this means that you largely do without processed and unhealthy foods. It is taking a healthy path with simple and delicious plant-based dishes. This allows everyone to make a small contribution to the environment. It is not about completely giving up animal products, but finding a balance and doing without one or the other -- egg/dairy products or steak.

https://www.amritahealthfoods.com/blogs/news/vegan-plant-based-paleo-guide

#plantbaseddiet plantbasedpaleo paleodiet howtodoplantbased howtodopaleo pegan paleo vegan

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Here are the topmost detox juices that will help you to loss your weight fast. For more diet and nutrition tips follow us now @eachdiet de