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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. 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.
What Is Vitamin C?Vitamin C is a water-soluble vitamin that your body maintains in high amounts in your white blood cells, skin, eyes, brain, and adrenal glands. Unlike other animals, including dogs and cats, humans can’t make their own vitamin C, so we have to obtain it from our diet [1]. Vitamin C doesn’t just help you fight off the common cold; it can enhance wound healing, aid in the creation of neurotransmitters, and more! Low levels of vitamin C have been linked to increased infection and impaired immunity [2]. Vitamin C counteracts free radicals—unstable molecules that can damage your cells. Research suggests supplementing vitamin C could be advantageous for neurological conditions likeParkinson’s disease and Alzheimer’s disease[3]. Your body uses this important vitamin for maintaining healthy blood vessels, bones, and skin. It’s even being looked at in high doses as an adjunct cancer therapy [4]. Best Keto Food Sources of Vitamin CVitamin C is found mostly in plant foods like parsley andcauliflower, as well as liver and organ meats, all of which are good choices on a keto diet. However, some of the best sources of vitamin C aren’t keto-friendly, such as mangos, oranges, and pineapples. Some people believe that being in ketosis reduces your need for vitamin C. Still, research is needed in this area to reach a clear conclusion about vitamin C requirements on a ketogenic diet.