When your neighbor lets her dog bark all day long while you’re trying to work from home, it’s infuriating, for sure. But ask yourself: Why is this bothering me? Is it because you’re on deadline and feeling frustrated with yourself for procrastinating on this assignment? Are you actually concerned about the well-being of the dog? Has a past poor interaction with this neighbor bled into how you’re reacting this time?
We all have thoughts about who we are: our strengths and weaknesses, values, likes and dislikes, things that upset us. These affect the way that we respond to challenges.“It is also good to have an idea about how certain situations may affect our ‘self.’ For example, we may respond differently if we are overtired or hungry. Checking in with our Self might help us to respond more mindfully,” Volpitta says.
If your car gets a flat tire on the way to a job interview, it might feel like an emergency in the moment. But as frustrating as it feels, most situations likely aren’t as disastrous as they seem. Being able to diffuse a stressful scenario with the understanding that there is a way out and that maybe this will even one day make for a funny anecdote (after you calm down enough to call HR) can help.
Putting the situation in perspective—of the rest of your day, this quarter, your child’s teenage years, etc.—and being able to break the solution down into doable steps is an important part of building resilience.
3. Consider Where to Turn for Support
When you and your partner get into a spat, you likely don’t complain to your mother-in-law. That same logic should go into whom you head for when you need help with other problems. For example, don’t confide in the office gossip when your cube-mate’s stinky lunches are driving you crazy. Going straight to the source may feel trickier but will likely get you closer to the resolution you want: “Jill, do you mind, please, eating your tuna wrap in the office kitchen?”
Likewise, thinking through which person—a friend, a pastor, your dad—will offer what you might need (advice, a supportive ear, paid therapy services) in a troubling time can help you feel more in charge of what’s happening. “So often, we think that we need to handle challenges on our own, but knowing who to go to and how to ask for help is a hallmark of resilience,” Volpitta says.
4. Identify Strategies to Cope and Move Forward
Sometimes, knowing what won’t be helpful when dealing with unfortunate incidents can help you rule out how to respond. If, for example, texting your sister an apology after your last argument made her feel like you didn’t care enough to call, pick up the phone this time. And if hitting the bar with your work posse made the last round of layoffs even more painful (especially the day after), see if anyone is up for a power walk—or a trip to that new ax-throwing joint—this time to burn off that anger.
Then think about what will be useful for moving forward: Call on those supports, for sure (see No. 3). But can you also use some planning skills to plot the next step? “Resilient people have multiple strategies,” Volpitta says. “If one strategy isn’t working, they move on and try something else. They also know that saying no or quitting is sometimes the best strategy.” So know when to cut your losses if it is appropriate for the situation.
5. Flex your Mindfulness Muscle
No, it doesn’t start with S. But, according to Volpitta, mindfulness is a truly helpful way of becoming more mentally strong. Practicing mindfulness, whether through formal practice or simply being present in the moment, gives our brains the chance to best determine how to respond and strengthen those resilient pathways. Consider these 10 little ways to practice mindfulness every day.
The 4 Ss—self, situation, supports, and strategies—can be powerful tools to build your brain’s emotional resilience factor. The missing S? Start now.
A weed can be any plant growing where you don’t want it to, but there are some particularly weedy species to keep an eye out for. These aggressive plants choke out the garden plants you’ve worked so hard to grow. Use this handy guide to identify weeds by photo and know how to best remove them.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Dandelion
Type: Broadleaf perennial
Size: 12 inches tall, 6 – 16 inches wide
Where It Grows: Lawns and gardens in sun or shade
Appearance: This common lawn weed has a strong taproot; leaves are deeply notched. Yellow flowers mature to puffballs. Dandelion seeds are like parachutes that fly away in the wind—they’re the plants that you would blow on and “make a wish” when you were younger.
Lawn Weed Control Tip: Mulch to prevent dandelions in gardens. Pull dandelion weeds by hand or use a postemergence herbicide (designed for use on weeds after they appear) in lawns. Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn a commission.
Tips on Caring for Your Yard
Oxalis
Type: Broadleaf perennial
Size: To 20 inches tall
Where It Grows: Sunny or shady landscape, lawn, or garden areas
Appearance: This garden weed has light green leaves that look like clover and cup-shape yellow flowers in summer and fall.
Control: Mulch garden areas in spring to prevent weeds. Pull oxalis weeds by hand or spray weeds with a postemergence herbicide in spring or fall.
Test Garden Tip: The leaves of oxalis are edible in small quantities and have a sharp, sour taste. However, plants should not be eaten if they have been treated with pesticide. The plant can be harmful if eaten in large amounts.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Identifying and Controlling Common Garden Pests
Crabgrass
Type: Grassy annual
Size: To 18 inches tall and 20 inches wide
Where It Grows: Lawn, landscape, and garden areas in sun or shade
Appearance: Crabgrass is exactly what it sounds like: A grassy weed. This lawn weed grows roots anywhere the stem makes soil contact. Seed heads spread out like four fingers.
Control: Mulch your lawn to prevent crabgrass or use a preemergence herbicide; pull plants by hand or spot-treat with a nonselective postemergence herbicide.
Test Garden Tip: Each plant can produce up to 150,000 seeds, so this lawn weed can spread quickly.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Bindweed
Type: Broadleaf perennial
Size: Climbs 6 feet or more
Where It Grows: Landscape and garden areas in sun
Appearance: Identify this garden weed by its arrowhead-shape leaves on twining vines. Bindweed also produces white to pale pink morning glory-type flowers.
Control: Mulch your garden to prevent bindweed. Repeatedly chop down growing bindweed plants and/or treat with a postemergence herbicide.
Test Garden Tip: Wandering roots produce offspring 20-30 feet from the mother vine.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
White Clover
Type: Broadleaf perennial
Size: 8-10 inches tall, 12 inches wide
Where It Grows: Lawn, landscape, and garden areas in sun to partial shade
Appearance: White clover has three-lobe leaves frame round white flower clusters.
Control: Mulch your garden beds to prevent white clover in landscape areas. Use a postemergence herbicide in lawns or hand-pull the weeds.
Test Garden Tip: Clover adds nitrogen to the soil so as far as weeds go, this one is moderately helpful.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Nutsedge
Type: Grassy perennial
Size: 2 feet tall, 1 foot wide
Where It Grows: Lawn, landscape, or garden areas with moist soil in sun or shade
Appearance: Nutsedge has grassy leaves and nutlike tubers on the root system.
Control: Mulch garden areas in spring to prevent nutsedge. Pull plants by hand or spray with a postemergence herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Creeping Charlie
Type: Broadleaf perennial
Size: 4 inches tall, several feet wide
Where It Grows: Shady lawn, landscape, or garden areas
Appearance: Identify this lawn weed and groundcover by its scalloped leaves and clusters of purple flowers in late spring.
Control: Mulch garden areas in spring to prevent creeping charlie. Pull plants by hand or spray with a postemergence herbicide in spring or fall.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Lamb’s-Quarter
Type: Broadleaf annual
Size: To 4 feet tall and 18 inches wide
Where It Grows: Landscape and garden areas in sun or shade
Appearance: Lamb’s-quarter’s scalloped leaves have gray undersides to them.
Control: Mulch your garden to prevent lamb’s-quarter. Pull weed plants by hand or use a postemergence herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Plantain
Type: Broadleaf perennial
Size: To 8 inches tall and 12 inches wide
Where It Grows: Moist lawn and garden areas in sun or shade
Appearance: When you’re identifying weeds in your garden, to spot plantains, look for broad, flat leaves around a low rosette.
Test Garden Tip: Each plantain plant can produce more than 15,000 seeds.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Dayflower
Type: Annual grass relative
Size: To 30 inches tall and wide
Where It Grows: Sunny or shady landscape areas
Appearance: Dayflowers have dark green leaves sprouting from a stem and brilliant blue flowers through the summer.
Control: Mulch the garden to prevent weeds or use a preemergence herbicide in spring. Pull weeds by hand or spot-treat with a nonselective postemergence herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Purslane
Type: Broadleaf annual
Size: To 6 inches tall and 2 feet wide
Where it grows: Dry, sunny landscape and garden areas
Appearance: Identify this weed groundcover by its fleshy, dark green leaves and small yellow flowers at the ends of the stems.
Control: Mulch your garden to prevent purslane or use a preemergence herbicide in the spring. Pull plants by hand or spot-treat with a nonselective postemergence herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Velvetleaf
Type: Broadleaf annual
Size: To 6 feet tall and 3 feet wide
Where It Grows: Fertile, sunny landscape and garden areas
Appearance: Velvetleaf gets its name after its large, velvety heart-shape leaves up to 10 inches across. The weed blooms with yellow flowers in summer.
Weed Control: Mulch your garden to prevent velvetleaf or use a preemergence herbicide in spring; pull plants by hand or use a postemergence herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Wild Violet
Type: Broadleaf perennial
Size: 6 inches tall, 6 inches wide
Where It Grows: Shady lawn, landscape, or garden areas
Appearance: Wild violet is a groundcover with heart-shape leaves and purple flowers in late spring.
Control: Mulch garden beds in spring to prevent wild violet. Pull weeds by hand or spray with a postemergence herbicide in spring or fall.
Test Garden Tip: Not always considered a weed, this plant is sometimes grown as an ornamental in shade gardens. Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn a commission.
Smartweed
Type: Broadleaf annual
Size: To 42 inches tall and 30 inches wide
Where It Grows: Sunny landscape and garden areas
Appearance: Identify garden weeds like smartweed by its lance-shape leaves often marked with purple chevrons. It’s an upright plant with pink or white flowers in summer and fall.
Control: To prevent this weed, mulch garden beds in spring. Pull plants by hand or apply a postemergence herbicide once it grows.
Test Garden Tip: This weed is native to areas of North America. Unlike many exotic weeds, it does support local wildlife.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Quickweed
Type: Broadleaf annual
Size: To 2 feet tall and wide
Where It Grows: Sunny landscape and garden areas
Appearance: Quickweed has jagged, hairy leaves and small white daisy-shape flowers in summer.
Control: Use a mulch or a preemergence herbicide in spring to prevent quickweed. If plants do grow, pull them by hand or spot-treat them with a postemergence herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Pigweed
Type: Broadleaf annual
Size: 6 feet tall, 2 feet wide
Where it grows: Sunny landscape or garden areas
Appearance: Pigweeds are tall plants with a taproot. Identify weeds by their hairy-looking clusters of green flowers (though some varieties are grown as annuals).
Control: Mulch garden areas in spring to prevent pigweed or use a preemergence herbicide in spring. Pull weeds by hand or spray with a postemergence herbicide. Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Canada Thistle
Type: Broadleaf perennial
Size: To 6 feet tall and 3 feet wide
Where It Grows: Sunny lawn, landscape, or garden areas
Appearance: Canada thistle has spiny, gray-green leaves and purple flowers.
Control: Mulch your garden to prevent it in landscape areas. Use a postemergence herbicide in lawns in spring or fall, or dig the weed out by hand.
Test Garden Tip: Thistle has an extensive root system that can grow several feet out from the main plant.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Knotweed
Type: Broadleaf annual
Size: To 8 inches tall and 2 feet wide
Where It Grows: Sunny or partly shaded lawn, landscape, or garden areas
Appearance: Knotweed is an invasive groundcover with blue-green leaves sparsely appearing on long stems.
Control: Prevent knotweed with a deep layer of mulch or apply a preemergence herbicide in spring. Once the plant grows, hand-pull or spot-treat it with an herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Pokeweed
Type: Broadleaf perennial
Size: To 10 feet tall and 2 feet wide
Where It Grows: Sunny landscape or garden areas
Appearance: Identify this garden weed by its light green leaves, clusters of white flowers, and dark purple berries.
Control: Prevent pokeweed with a deep layer of mulch. Once the plant grows, hand-pull or spot-treat it with an herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Poison Ivy
Type: Broadleaf perennial
Size: To 15 feet tall and wide
Where It Grows: Sunny or shady landscape or garden areas
Appearance: Poison ivy can be a vine, shrub, or groundcover. The weed has leaves divided into three leaflets and can sprout clusters of green berries.
Control: Prevent poison ivy with a deep layer of mulch. If the weed starts to grow in your yard, spot-treat it with an herbicide.
Test Garden Tip: The plant contains oils that cause a severe allergic skin reaction in many people when touched. These oils are present even on dead leaves and can become airborne and inhaled if the plant is burned. Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn a commission.
Black Nightshade
Type: Broadleaf annual
Size: 2 feet tall, 2 feet wide
Where It Grows: Landscape or garden areas with rich soil in sun or shade
Appearance: Black nightshade can be a bushy or climbing plant with white or purple flowers and purple or red fruits.
Control: Mulch your garden to prevent black nightshade. Pull the weed by hand or treat with a postemergence herbicide.
Test Garden Tip: All parts of this plant are poisonous (including the fruits).Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Black Medic
Type: Broadleaf annual or short-lived perennial
Size: 1-2 feet tall, 1 foot wide
Where It Grows: Poor, dry, soil in full sun
Appearance: Identify this garden weed by its clover-type leaves and small, yellow flowers.
Control: Mulch to prevent black medic in gardens. Pull weeds by hand or use a postemergence herbicide. Discourage it by keeping the soil well-watered and amended with organic matter (such as compost). Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn a commission.
Quackgrass
Type: Grassy perennial
Size: To 3 feet tall and several feet wide
Where It Grows: Landscape and garden areas in sun or shade
Appearance: This garden weed has wheatlike flower spikes, which appear above slender clumps of grassy foliage.
Control: Mulch your garden prevent quackgrass. Dig plants out by hand, being sure to remove every bit of root.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Dock
Type: Broadleaf perennial
Size: To 4 feet tall and 2 feet wide
Where It Grows: Landscape and garden areas in sun or shade
Appearance: Dock produces large, wavy-edge leaves and large seed heads covered with brown seeds.
Control: Mulch to prevent dock. Pull and dig up plants or treat with a postemergence herbicide.
Test Garden Tip: Each plant can produce up to 40,000 seeds that wait decades before sprouting.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Henbit
Type: Broadleaf annual
Size: To 12 inches tall and wide
Where It Grows: Lawn, landscape, and garden areas in sun or shade
Appearance: This lawn weed is a low, creeping plant with scallop-edge leaves and purple flowers.
Control: Mulch to prevent henbit in gardens or use preemergence herbicide in spring. Pull plants by hand or treat in lawns with a broadleaf, postemergence herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Fleabane
Type: Broadleaf annual
Size: 2 feet tall and 18 inches wide
Where It Grows: Landscape and garden areas in sun to partial shade
Appearance: Fleabane has slender leaves attached to an upright, branching stem. It produces puffy white to pale lavender daisies.
Control: Mulch your garden to prevent fleabane or use a preemergence herbicide in spring. Pull plants by hand or spot-treat with a postemergence herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Nettle
Type: Broadleaf perennial
Size: To 6 feet tall and 3 feet wide
Where It Grows: Garden areas with rich, moist soil
Appearance: This garden weed has sawtooth-edge leaves and yellowish flower clusters covered with stinging hairs.
Control: Mulch to prevent nettle. Dig out weeds or treat with a postemergence herbicide.
Test Garden Tip: Always wear gloves when working around this plant (the sharp hairs can irritate skin).Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Prostrate Spurge
Type: Broadleaf annual
Size: 3 inches tall, 18 inches wide
Where It Grows: Lawn, landscape, and garden areas with dry soil
Appearance: Green or purple-blushed leaves of prostrate spurge form dense mats.
Control: Mulch your garden to prevent prostrate spurge or use a preemergence herbicide in lawns. Pull weeds when young or spot-treat with a postemergence herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Chickweed
Type: Broadleaf annual
Size: 6 inches tall, 12 inches wide
Where It Grows: Lawn, garden, and landscape areas with rich, moist soil in sun or shade
Appearance: This garden and lawn weed creates lush green mats studded with small, star-shape flowers.
Control: Mulch to prevent chickweed in gardens or use a preemergence herbicide in early spring. Pull weeds by hand.
Test Garden Tip: Each plant can produce more than 15,000 seeds.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Musk Thistle
Type: Broadleaf biennial
Size: To 6 feet tall and 18 inches wide
Where It Grows: Landscape and garden areas in full sun
Appearance: Musk thistle has prickly leaves growing off of tall stems topped by heavy 2-inch purple flowers.
Control: Mulch your garden to prevent musk thistle. Use a postemergence herbicide or dig the weed out yourself.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Ragweed
Type: Broadleaf annual
Size: To 4 feet tall and 2 feet wide
Where It Grows: Landscape and garden areas in sun or partial shade
Appearance: Ragweed grows finely cut green leaves that are almost fern-like.
Control: Mulch your garden to prevent ragweed. Use a postemergence herbicide or pull it out by hand.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Yellow Sweet Clover
Type: Broadleaf annual
Size: 1-3 feet tall, 12-18 inches wide
Where It Grows: Landscape and garden areas
Appearance: Identify this garden weed by its lanky branches, clover-like leaves, and fragrant yellow flowers.
Control: Mulch your garden to prevent yellow sweet clover. Pull plants by hand or spot-treat a postemergence herbicide.Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
Yellow Salsify
Type: Broadleaf biennial or short-lived perennial
Size: To 3 feet tall and 2 feet wide
Where It Grows: Sunny landscape and garden areas
Appearance: Spot yellow salsify by its gray-green leaves. Yellow flowers on the plant are followed by large puffballs.
Control: Mulch your garden to prevent yellow salsify. Pull plants by hand or treat them with a postemergence herbicide. Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn a commission.
There’s also early evidence to show that it may be beneficial for certain cancers, Alzheimer’s disease and other diseases, too.
A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Here are 16 healthy foods to eat on a ketogenic diet.
1. Seafood
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free (4).
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (5).
While these shellfish can still be included on a ketogenic diet, it’s important to account for these carbs when you’re trying to stay within a narrow range.
Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (6, 7, 8, 9, 10):
Clams: 5 grams
Mussels: 7 grams
Octopus: 4 grams
Oysters: 4 grams
Squid: 3 grams
Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people (11Trusted Source).
In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health (12Trusted Source, 13Trusted Source).
Aim to consume at least two servings of seafood weekly.
SUMMARY:Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.
2. Low-Carb Vegetables
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.
Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.
Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber.
Most vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day.
The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts (14, 15).
Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage (16Trusted Source, 17Trusted Source).
What’s more, cruciferous vegetables like kale, broccoli and cauliflower have been linked to decreased cancer and heart disease risk (18Trusted Source, 19Trusted Source).
Low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, “zoodles” can be created from zucchini and spaghetti squash is a natural substitute for spaghetti.
SUMMARY:The net carbs in non-starchy vegetables range from 1–8 grams per cup. Vegetables are nutritious, versatile and may help reduce the risk of disease.
There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium (20).
Cheese is high in saturated fat, but it hasn’t been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease (21Trusted Source, 22).
Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition (23Trusted Source).
In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study (24Trusted Source).
SUMMARY:Cheese is rich in protein, calcium and beneficial fatty acids, yet contains a minimal amount of carbs.
4. Avocados
Avocados are incredibly healthy.
3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs.
However, 7 of these are fiber, so its net carb count is only 2 grams (25).
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier (26, 27Trusted Source).
In addition, avocados may help improve cholesterol and triglyceride levels.
In one study, when people consumed a diet high in avocados, they experienced a 22% decrease in “bad” LDL cholesterol and triglycerides and an 11% increase in “good” HDL cholesterol (28Trusted Source).
SUMMARY:Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may improve heart health markers.
5. Meat and Poultry
Meat and poultry are considered staple foods on a ketogenic diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc (29).
They’re also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet (30Trusted Source, 31Trusted Source).
One study in older women found that consuming a diet high in fatty meat led to HDL cholesterol levels that were 8% higher than on a low-fat, high-carb diet (21Trusted Source).
It’s best to choose grass-fed meat, if possible. That’s because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals (32Trusted Source).
SUMMARY:Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.
6. Eggs
Eggs are one of the healthiest and most versatile foods on the planet.
One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle (33).
In addition, eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, leading to lower calorie intakes for up to 24 hours (34Trusted Source, 35Trusted Source).
It’s important to eat the entire egg, as most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye health (36Trusted Source).
Although egg yolks are high in cholesterol, consuming them doesn’t raise blood cholesterol levels in most people. In fact, eggs appear to modify the shape of LDL in a way that reduces the risk of heart disease (37Trusted Source).
SUMMARY:Eggs contain less than 1 gram of carbs each and can help keep you full for hours. They’re also high in several nutrients and may help protect eye and heart health.
7. Coconut Oil
Coconut oil has unique properties that make it well suited for a ketogenic diet.
To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.
In fact, coconut oil has been used to increase ketone levels in people with Alzheimer’s disease and other disorders of the brain and nervous system (38Trusted Source).
The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis (39Trusted Source, 40Trusted Source).
What’s more, coconut oil may help obese adults lose weight and belly fat. In one study, men who ate 2 tablespoons (30 ml) of coconut oil per day lost 1 inch (2.5 cm), on average, from their waistlines without making any other dietary changes (41Trusted Source, 42Trusted Source).
For more information about how to add coconut oil to your diet, read this article. You can also shop online for coconut oil.
SUMMARY:Coconut oil is rich in MCTs, which can increase ketone production. In addition, it may increase metabolic rate and promote the loss of weight and belly fat.
HEALTHLINE RESOURCESFind the diet that’s right for you with our free diet quiz
Our free assessment ranks the best diets for you based on your answers to 3 quick questions.FIND YOUR DIETS
8. Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are healthy, high-protein foods.
While they contain some carbs, they can still be included in a ketogenic lifestyle.
5 ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 18 grams of protein (43, 44).
Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (45Trusted Source, 46Trusted Source).
Either one makes a tasty snack on its own.
However, both can also be combined with chopped nuts, cinnamon and optional sugar-free sweetener for a quick and easy keto treat.
SUMMARY:Both plain Greek yogurt and cottage cheese contain 5 grams of carbs per serving. Studies have shown that they help reduce appetite and promote fullness.
9. Olive Oil
Olive oil provides impressive benefits for your heart.
It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies (47Trusted Source, 48Trusted Source).
In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function (49Trusted Source, 50Trusted Source).
As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and healthy mayonnaise.
Because it isn’t as stable as saturated fats at high temperatures, it’s best to use olive oil for low-heat cooking or add it to foods after they have been cooked. You can find olive oil online.
SUMMARY:Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It’s ideal for salad dressings, mayonnaise and adding to cooked foods.
10. Nuts and Seeds
Nuts and seeds are healthy, high-fat and low-carb foods.
Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases (51Trusted Source, 52Trusted Source).
Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall (53).
Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.
Here are the carb counts for 1 ounce (28 grams) of some popular nuts and seeds (54, 55, 56, 57, 58, 59, 60, 61, 62, 63, 64):
Almonds: 3 grams net carbs (6 grams total carbs)
Brazil nuts: 1 gram net carbs (3 grams total carbs)
Cashews: 8 grams net carbs (9 grams total carbs)
Macadamia nuts: 2 grams net carbs (4 grams total carbs)
Pecans: 1 gram net carbs (4 grams total carbs)
Pistachios: 5 grams net carbs (8 grams total carbs)
Walnuts: 2 grams net carbs (4 grams total carbs)
Chia seeds: 1 gram net carbs (12 grams total carbs)
Flaxseeds: 0 grams net carbs (8 grams total carbs)
Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
Sesame seeds: 3 grams net carbs (7 grams total carbs)
SUMMARY:Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce.
11. Berries
Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception.
Berries are low in carbs and high in fiber.
In fact, raspberries and blackberries contain as much fiber as digestible carbs.
Here are the carb counts for 3.5 ounces (100 grams) of some berries (68, 69, 70, 71):
Blackberries: 5 grams net carbs (10 grams total carbs)
Blueberries: 12 grams net carbs (14 grams total carbs)
Raspberries: 6 grams net carbs (12 grams total carbs)
Strawberries: 6 grams net carbs (8 grams total carbs)
SUMMARY:Berries are rich in nutrients that may reduce the risk of disease. They provide 5–12 grams of net carbs per 3.5-ounce serving.
12. Butter and Cream
Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving.
For many years, butter and cream were believed to cause or contribute to heart disease due to their high saturated fat content. However, several large studies have shown that, for most people, saturated fat isn’t linked to heart disease.
Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss (23Trusted Source).
SUMMARY:Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health, when consumed in moderation.
13. Shirataki Noodles
Shirataki noodles are a fantastic addition to a ketogenic diet. You can find them online.
They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water.
In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water (75Trusted Source).
Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management (76Trusted Source, 77Trusted Source, 78Trusted Source).
Shirataki noodles come in a variety of shapes, including rice, fettuccine and linguine. They can be substituted for regular noodles in all types of recipes.
SUMMARY:Shirataki noodles contain less than 1 gram of carbs per serving. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels.
14. Olives
Olives provide the same health benefits as olive oil, only in solid form.
Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage (79Trusted Source).
In addition, studies suggest that consuming olives may help prevent bone loss and decrease blood pressure (80Trusted Source, 81Trusted Source).
Olives vary in carb content due to their size. However, half of their carbs come from fiber, so their digestible carb content is very low.
A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size (82).
SUMMARY:Olives are rich in antioxidants that may help protect heart and bone health. They contain 1 gram of net carbs per ounce.
15. Unsweetened Coffee and Tea
Coffee and tea are incredibly healthy, carb-free drinks.
They contain caffeine, which increases your metabolism and may improve your physical performance, alertness and mood (83, 84, 85Trusted Source).
What’s more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee and tea intakes have the lowest risk of developing diabetes (86Trusted Source, 87Trusted Source).
Adding heavy cream to coffee or tea is fine, but stay away from “light” coffee and tea lattes. These are typically made with non-fat milk and contain high-carb flavorings.
SUMMARY:Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes.
16. Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants.
In fact, cocoa has been called a “super fruit,” because it provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries (88Trusted Source).
Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy (89Trusted Source, 90Trusted Source, 91).
Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more.
One ounce (28 grams) of unsweetened chocolate (100% cocoa) has 3 grams of net carbs. The same amount of 70–85% dark chocolate contains up to 10 grams of net carbs (92, 93).
You can find dark chocolate and cocoa online.
SUMMARY:Dark chocolate contains 3–10 grams of net carbs per ounce, is high in antioxidants and may help reduce the risk of heart disease.
The Bottom Line
A ketogenic diet can be used to achieve weight loss, blood sugar control and other health-related goals.
Fortunately, it can include a wide variety of nutritious, tasty and versatile foods that allow you to remain within your daily carb range.
To reap all the health benefits of a ketogenic diet, consume these 16 foods on a regular basis.
Designed by self-improvement guru and best-selling author of books including The 4-Hour Chef and The 4-Hour Body (catch the theme?) Tim Ferriss, this addition to the plethora of diets focuses on eating a scaled backlist of acceptable foods that won’t promote fat storage, with the allowance for one cheat day a week. Adhere to a handful of guidelines including trimming your carb intake and ditching sweets, and proponents promise you’ll maximize the fat-burning potential of your body to spark weight loss. No calorie counting required.
Using information he says is gleaned from self-experimentation and “the collective wisdom” of experts including physicians, Ferriss’ Slow-Carb Diet employs five main tenets. Let’s break them down and see if bringing them all together can indeed help you as a runner or if it’s just another over-hyped diet preaching unhealthy eating practices.
Rule #1: Steer clear of “white” carbohydrates.
Carb-loading can be a challenge on this diet since it instructs you to avoid what is referred to as “white” carbohydrates on diet days. This includes bread and pasta made from refined flour, white rice, cereals, baked goods, potatoes, and fried food with breading. There is also little room in the diet for whole grains like oats, as followers are instead encouraged to get their carbs from legumes and vegetables. Like the ketogenic diet, the Slow-Carb Diet seems to be based on the premise that eating fewer starchy and sugary carbs could aid weight loss by increasing the breakdown of fat for energy and increasing feelings of fullness.
Need to Know: There is some merit to this guideline. After all, refined grains and sugary cereals aren’t as nutrient-dense as their less-processed counterparts and their lack of fiber could lead to the blood sugar fluctuations that contribute to fat gain. But users will also notice that it’s not just white carbs that are shunned, but whole-grains are also largely axed in the diet.
“Whole grains have so many other nutrients and compounds that are important to our health that it would be a detriment to fully restrict them,” says Rebecca McConville, R.D., L.D., C.S.S.D., author of Finding Your Sweet Spot.
And contrary to what many believe, a diet richer in whole grains—not fewer—have largely been shown to help in weight loss pursuits. The mechanisms could be many including their ability to increase satiety due to fiber and reduce fat absorption. “And once you cut out a food group like grains it makes it harder for athletes to get the calories and nutrients needed to sustain training,” notes McConville. “I find most athletes are under-fueling and cutting out grains will likely make this worse.”
Your Move: It’s fine to limit the amount of white refined carbs on your dinner plate, but whole grains like quinoa and brown rice can provide you with vital nutrients and valuable energy to fuel your workouts, especially when consumed in appropriate portions.
Rule #2: Eat the same meals from the same foods.
The Slow-Carb Diet directs followers to obtain their daily calories from five main food groups: animal protein, non-starchy vegetables, legumes, fats, and spices. Each meal can consist of eating as much as you want of the first three food groups, plus smaller amounts of the last two. Calorie-counting is not required, instead, eat until you feel full. It’s recommended that you find a few simple meals you like and stick to them.
According to Ferriss, the more options you have to choose from, the more likely you are to deviate from the plan. Compliant proteins include chicken, beef, fish, pork, eggs (particularly egg whites), and beans. For veggies, focus on non-starchy options such as spinach, broccoli, and asparagus. Fats can hail from avocado, nuts, and olive oil. Except for cottage cheese, consuming dairy is discouraged since it’s said the food group can raise insulin levels making fat loss more challenging. The big idea is to mix and match the allowed foods from each food group to build meals and then repeat these meals on most days.
The emphasis is on high-protein meals, and snacking is generally frowned upon on the Slow-Carb Diet. The guidelines suggest that if you’re eating large enough portions of the permitted foods at the diet’s four meals per day, you should not be hungry for snacks.
Need to Know: There are a few things to unpack here. Indeed, there is some research showing that reducing diet variety in overweight people could be an effective way to naturally slash calorie intake to encourage weight loss. Not to mention making meal planning and grocery shopping less onerous.
On the flip side, beyond the risk of monotony, McConville points out that limiting foods like dairy makes it harder for athletes to get all the necessary calories and nutrients for optimal health and exercise recovery, not to mention it can fire up cravings.
“When we cut out foods our brain will turn on mechanisms to ensure we get what we are deficient in. So the more we don’t allow ourselves to have particular foods, the more we think about them,” she says.
There is only so much chicken breast and steamed broccoli you can eat before suffering palate burnout. And consider your breakfast options without oatmeal, yogurt, or toast. There is also a concern that this diet encourages the intake of large amounts of animal protein, which could set you up for an increased risk for heart disease, especially when it comes to eating lofty amounts of red meat and poultry.
“Our bodies desire more balance,” McConville concludes. So it’s a good idea to ease up a bit on the animal protein intake in favor of plant-based proteins like beans, lentils, and tofu. (Often shunned by other diets like Paleo, legumes are given a green light in the Slow-Carb Diet, which is a bright spot.)
“We know that beans and lentils offer runners a good mixture of carbs, protein, fiber, and many beneficial plant compounds, so I equate them with getting more bang for the buck,” says McConville.
There are reasons to gravitate towards the diets high-protein recommendation at meals. For instance, a British Journal of Nutrition (BMJ) study found that increasing the amount of protein at breakfast can lead to sustained feelings of fullness when following a calorie-controlled diet. So bumping up your protein at breakfast could put the brakes on overeating later on in the day thereby contributing to weight loss. Another study showed that eating more protein can help preserve lean body mass when losing weight, and that is important for keeping your metabolism revving.
Going heavy on non-starchy veggies is definitely a good thing as items like leafy greens are nutritional powerhouses. But McConville stresses that, like whole-grains, starchier veggies including carrots and beets is another example of a food that could offer us, runners, useful carbohydrates, fiber, electrolytes, and phytonutrients to aid in performance and recovery.
Your move: It’s okay to focus on eating a handful of nutritious staples, and you should make sure to get enough protein at each meal, but as long as you choose the most nutritious options more often than not from all the food groups, including dairy, there is little harm in playing the field.
Rule #3: Don’t drink your calories.
This diet encourages people to guzzle plenty of water throughout the day and supplement this with only non-caloric beverages, such as black coffee and unsweetened tea. Drinks that deliver calories, including fruit juices, soda, milk, and non-dairy milk (like almond) are off the table. There is, however, an allowance for a nightly glass of wine, especially dry types as well as a bit of creamer in your morning cup of joe. The thought here is that caloric drinks are not as satiating and deliver less nutritional value than whole foods.
Need to Know: For the most part, experts like McConville agree that getting most of your calories from foods not drinks is wise. Sipping water throughout the day will keep you hydrated, and research suggests doing so may help keep your hunger in check. There is also data to show that calories in liquid form are less satiating than calories in solid form, which could contribute to overeating. And certainly, sugar-sweetened beverages have been linked to weight gain. With that said, if you are running up a storm, the calories from the occasional glass of OJ or postworkout smoothie won’t do you any harm.
Your move: “Strive to obtain most of your nutrition from foods first,” advises McConville. So instead of slamming the door shut on all caloric drinks as dictated by this diet, you could shoot for getting 90 percent of calories from solid food with about 10 percent hailing from liquid nutrition, such as milk or smoothies.
Rule #4: Don’t eat fruit.
Even though most dietitians will say that fruits are part of a balanced diet, it’s a common theme among carb-stingy diets to gang up on fruit, and the Slow-Carb Diet is no exception. It claims that this food group is not necessary and not helpful when you’re trying to lose weight.
This idea is based on the belief that fructose, one of the sugars in fruits, could stymie the weight loss process by increasing blood fat levels and decreasing fat-burning capacity. Two exceptions are tomatoes and avocado, which are most often considered vegetables but are botanically fruits. To keep calorie intake in check, avocado consumption should be limited to one meal per day and no more than 1 cup.
Need to Know: While consuming too many added sugars impacts your weight, the connection between the naturally-occurring sugars in fruit and midsection fat has not been found. In fact, investigations, such as this one in the journal Nutrients and this one in the publication Frontiers in Nutrition, show the opposite to be true: Daily servings of fruit can be an ally in weight loss.
McConville explains that the amount of fructose in studies shown to lead to weight gain is much higher than you’d get with typical servings of fruit. “This is a perfect example of misconstrued research that still has lingering effects,” she says. Besides, any sugar in fruits like berries and apples come bundled with fiber and nutrients that runners need for performance and health, while their natural sugars help power your sprints. Without fruit and grains, it would be a challenge for runners to get the carbs they need from legumes and kale alone.
Your Move: There is no reason why eating fruit can’t be part of an eating plan geared toward getting leaner or supporting your run training. The Dietary Guidelines for Americans suggest that we should eat at least two cups of fruit in our daily diet. The more you run the greater your fruit allowance can be.
Rule #5: Take one day off each week.
On this eating plan, you get one cheat day per week in what’s known as a “Dieters Gone Wild” day. Here, you’re encouraged to eat and drink whatever you want in whatever quantities your stomach desires. The diet author believes that one-day gluttony can provide psychological benefits, lessen cravings for vice foods on the other six days, and improve fat loss efforts by bumping up calorie intake once per week and making sure your metabolic rate doesn’t drop in the face of caloric restriction.
Need to Know: There’s no real medical evidence for the assertion that single-day binges do much to maintain diet compliance or keep your metabolism revving along. “First off, the name in itself [Dieters Gone Wild or Cheat Day] creates a negative connotation and a heightened excitement creating an unhealthy relationship with food,” cautions McConville.
“Cheat days also create even more categorization of foods into good versus bad, healthy versus unhealthy, which is a slippery slope for disordered eating,” she adds. If you can’t wait for an eat-what-you-want cheat day to come around, it’s a good sign that mentally you think the rest of your diet is restrictive or undesirable.
Your Move: A better approach is to cut yourself some slack and scatter moderate amounts of your favorite foods throughout the week as part of an overall balanced, health-forward diet that supports your training. That way, you won’t be left with feelings of lingering guilt or be creating an unhealthy relationship with food.
The Bottom Line:
Yes, some have successfully lost weight and kept it off by following the rather straightforward eating guidelines of the Slow Carb Diet. But in many cases, rigid diets like this one, which leaves little room for a more balanced approach to eating, are a recipe for failure. You’ll likely drop pounds at the outset when following the diet’s blueprint, but that is the case with nearly any diet and research shows it rarely lasts. Plus, the restrictions may not sufficiently support your run training.
Using data from 121 clinical trials, a report in The BMJ found that 14 popular diets led to modest weight loss and improvements in blood pressure at six months for overweight people, but by 12 months the effects on body weight and heart disease risk had largely disappeared. Really, for any diet to work it needs to be sustainable long-term, and this one may not be it.
Instead of tossing your post-pruning piles, take the greenscaping approach and recycle yard waste at home. These three simple steps will give you the lush, healthy yard of your dreams in a sustainable, chemical-free way.
Grasscycle for Faster Mowing and a Greener Lawn
Grasscycling means leaving clippings on your lawn after mowing. This is one of the simplest ways to recycle yard waste because it eliminates an unnecessary step — bagging and removing the clippings. You may need to mow more often to maintain the desired length, but without the bagging, it will take less time — 38 percent less, according to the EPA.
When trimmed to the correct size, the clippings fall beneath the grass and decompose quickly to add nutrients back into your soil. The EPA, says those extra nutrients can reduce the need for store-bought nitrogen fertilizer by “25 to 50 percent,” saving you time and money. The University of Minnesota recommends the clippings be no longer than an inch because longer pieces may smother the grass.
Recycle Yard Waste with DIY Mulch
Grass, leaves and wood scraps can be used as organic, free mulch around your flower beds and gardens. Weeds struggle to pop up through mulch, and the organic materials help regulate temperature and moisture while enriching your soil.
You’ll find ample natural mulch in the fall season. Shred autumn leaves with your lawn mower before bagging them with your grass clippings, then spread a thin layer at the base of your plants.
If you have lots of wood scraps from trimming or removing a tree, make your own wood chips. Instead of purchasing and hauling mulch bags from a home improvement store, rent a wood chipper or shredder. Wood mulch lasts longer than grass and leaves, and it provides a more traditional appearance to your landscaping.
Recycle Yard Waste and Food Scraps with Composting
Composting is a common part of the zero-waste lifestyle, but it can sound intimidating. Don’t worry; it’s much easier than you think. You can even start a small, indoor compost bin just for kitchen scraps. If you want to recycle kitchen and yard waste items, building a large backyard compost bin or barrel tumbler is the way to go. You can also find ready-made composting containers and accessories online.
The EPA’s biggest and most basic backyard composting tip is to get your ratio right. Your three ingredients are greens, browns, and water. Grass clippings, flowers, leaves, coffee grounds, and fruit and vegetable scraps are all examples of greens. Twigs, dead leaves, cardboard, and sawdust are all examples of browns. Although there is some routine maintenance, including watering and turning the pile, composting is an easy way to recycle yard waste and bolster the health of your yard.
Weeds aren’t the only things that might torment your garden. Hungry slugs can also slither through your greenery, ruining your plants for good. With a little beer, however, you can take care of your slug problem for good.
susansinthegarden
Simply put a dish of beer into your garden, near the area where you most often sea slugs. The slugs will be drawn to the beer and the liquid will kill them, leaving your garden slug-free.
© Shana Novak – Getty Images Can this diet help you as a runner or is it just another over-hyped diet preaching unhealthy eating practices?
© Flying Colours Ltd/Getty Images
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