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Collagen contains essential amino acids and helps maintain healthy hair, skin, and nails [16] []. Gelatin is cooked collagen found in bone broth and tasty keto treats like this keto crème caramel dessert. More research is needed on collagen supplements and on collagen-rich foods to determine how much supplements and foods actually increase the collagen in your body. Some research shows supplementing collagen peptides can benefit arthritis, skin elasticity, and muscle mass [18]. Keto dieters supplement with collagen to enhance overall health and wellness. Collagen peptides are available in powder form, and they’re easy to mix into soups, smoothies, and baked goods. Try
making homemade keto Jell-O or keto gummies!You can do keto in one of two ways: Meet your macronutrients OR hit these macros while getting them mostly from whole foods. Both approaches lead to weight loss, but when it
comes to maintaining good health, feeling your best, and keeping the weight off after losing it—food quality matters. This is where the
clean keto diet comes in. This guide covers the clean keto diet, its benefits, and tips on making it easy as possible for you. The Benefits of Clean KetoThe clean keto diet limits carbs to 20-50 grams daily so that the body can reach a metabolic state of ketosis.
Some options are leaner (high-protein but low-fat) while others contain fats and small amounts of carbs:Chicken breastWhole eggsSteakGround meats Fish and seafoodCheeseAlmond nutsFull-fat dairyBone broth If you’re struggling to meet your protein (if you’re on a plant-based or vegan keto diet, for example), consider adding a keto-friendly protein supplement to your routine. Finding Your Ideal Personal Protein LevelProtein intake is a controversial topic in the keto diet community. This may cause beginner keto dieters to undereat protein and suffer the consequences, such as muscle loss, hair loss, feeling hungry often, and accelerated sarcopenia. It’s important to remember that gluconeogenesis isn’t something to be afraid of because it keeps our bodies functioning normally while we’re in ketosis. As a general guideline, stay within your recommended protein range (30% of your daily calories if you’re following a standard keto diet) or between 0. 73 and 1 gram of protein per pound of bodyweight. [12] [13]Individuals who are highly active, heavy exercisers, lifting weights, at an advanced age, or recovering from an illness or injury will benefit from a higher protein intake. Those who are diabetic or prediabetic may benefit from the consumption of slightly lower levels of protein. Again, if you’re concerned about ketosis, don’t hesitate to check your ketone levels. Healthy Sources of Protein on KetoFortunately, there are plenty of foods to choose from that will satisfy your protein needs on keto. Some options are leaner (high-protein but low-fat) while others contain fats and small amounts of carbs:Chicken breastWhole eggsSteakGround meats Fish and seafoodCheeseAlmond nutsFull-fat dairyBone broth If you’re struggling to meet your protein (if you’re on a plant-based or vegan keto diet, for example), consider adding a keto-friendly protein supplement to your routine.