how to cook pork shoulder boston butt
[9]Taking blood pressure measurementLowers Blood PressureHigh blood pressure is a risk factor for heart disease, stroke, chronic kidney disease, and more. Higher protein intake has been associated with lower blood pressure. For example, a review of 40 controlled trials concluded increased protein
lowered systolic blood pressure by 1. 76 mm Hg on average and diastolic blood pressure by 1. 15 mm Hg. [10]Another study found that as well as reducing blood pressure, high-protein intake also improved
cholesterol markers and reduced triglycerides and LDL ‘bad’ cholesterol. [11]Boosts MetabolismEating food temporarily boosts your metabolism. Your body uses calories to digest and use the nutrients in the foods you eat, and this process is referred to as the thermic effect of food (TEF). Some foods have different thermic effects compared to others. Protein has a higher thermic effect than fat or carbs with 20-35% compared to 5-15%. [12]High protein intake can drastically boost metabolism and increase calorie burning to the tune of 80-100 more calories burned daily! [13] [14]One impressive study showed the high-protein group burned 260 more calories daily compared to the low-protein group, which is equivalent to about an hour of moderate-intensity exercise each day.
Try a Cyclical Ketogenic Diet or Carb Up DaysKeto carb cyclingWhile it doesn’t seem to work for everyone, some people really benefit from carb up days. Check out our detailed article for more info on a cyclical ketogenic diet. You might decide to include carb-up days where you intentionally eat more carbs for a meal or a day. Many keto dieters include carb-up meals at least a few times every month or once a week, while others follow a standard ketogenic diet 5-6 days a week and add in 1-2 days of a higher carb intake. Experiment to find out what’s best for you. Be mindful not to eat too many refined and processed carbs like white bread and pasta and focus on healthier carbs like sweet potatoes or fruit. 7. Meal PrepMeal prepping isn’t just practical and timesaving; it can also be fun and give you something to look forward to. Having meals planned and even prepared in advance means you can forget about food when you’re finished prepping, and when you remember, you’ll get excited about the delicious ready-to-go keto dishes waiting for you. You won’t have to answer the question: what should I eat for dinner tonight? Check out the custom keto meal planner to really streamline your keto food prep. 8.