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• Maintain a healthy weight and lose body fat
• Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
• Improve cardiovascular fitness
• Strengthen your bones and muscles
• Improve muscle endurance
• Increase energy levels
• Improve your mood, cognition, memory and sleep
• Improve your balance and coordination
• Strengthen immune system
• Reduce stress and tension

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2021 Dietary Guidelines for Healthy Living

https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

Keto Angel Food Cake

Perfect keto angel food cake! It's light and airy, with the perfect angel food texture. It's completely grain-free and dairy-free.

Prep Time: 30 minutes Cook Time: 50 minutes

Total Time: 1 hour 20 minutes

Servings: 12 servings Calories: 128kcal

Equipment

Angel Food Pan

Ingredients

• ½ cup Swerve Granular
• ½ cup powdered Swerve Sweetener
• 1 ¾ cups almond flour (about 175g)
• ½ cup egg white protein powder (about 40g)
• ¼ teaspoon salt
• 10 large egg whites room temperature
• ½ teaspoon cream of tartar
• 1 teaspoon almond extract
• ½ tsp vanilla extract

Instructions

1.) Place an oven rack in the second lowest position and preheat the oven to 325F. Line the bottom with parchment paper (see recipe notes). Do not grease the pan.

2.) In a medium bowl, whisk together the granular and powdered sweeteners.

3.) In a large bowl, whisk together the almond flour, protein powder, half the sweetener mixture, and the salt. Use a sieve or strainer to sift the flour mixture into another large bowl. Do this back and forth between the bowls 3 times.

4.) If you do not have a sieve, simply use a fork to fluff up the mixture for several minutes, to break up clumps and make it lighter and airier.

5.) In another large bowl, beat the egg whites with the cream of tartar until frothy. With the beaters running, slowly add the remaining sweetener until the whites hold medium peaks (the tips should flop over slightly when the beaters are lifted).

6.) Add the extracts and continue to beat until the whites hold stiff peaks (tips should stand up straight when beaters are lifted).

7.) In four separate additions, carefully fold the flour mixture into the egg whites until well combined (a large silicone spatula works best for this). Be sure to scrape the bottom of the bowl well to mix in any ingredients that may have settled there.

8.) Spread the batter in the prepared pan and smooth the top. Wipe off any drops of batter from the sides, and lightly tap the pan on the counter a few times to release any air bubbles.

9.) Bake for 40 to 50 minutes, rotating the pan halfway through baking, until the top is uniformly golden and springs back when lightly pressed.

10.) Remove and let cool in the pan 20 minutes, then turn the pan upside down and let cool completely.

11.) Run a sharp knife around the inside of the pan, and around the tube in the center, to loosen the cake. If the pan has a removable bottom, you can simply push up to release the cake. Otherwise, invert the pan over a cake plate and tap the bottom to release the cake.

How to Lose Weight Fast: 3 Simple Steps, Based on Science
EVIDENCE BASED NUTRITION
https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible

STEP 1: Cut Back on Sugar and Starches

STEP 2: Eat Protein, Fat, and Vegetables

STEP 3: Lift Weights 3x Per Week 

SUMMARY:
There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don't have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:
Reduce your appetite significantly.
Make you lose weight quickly, without hunger.
Improve your metabolic health at the same time.

Written by Kris Gunnars, BSc on March 14, 2018