calculating carbs for keto
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. The United States daily value (DV) is 60mg of vitamin C. Here are some of the best keto food sources of vitamin C:1. Bell PeppersColorful bell peppers have more vitamin C than any other food, including citrus fruits! One large yellow pepper provides 342 mg of vitamin C, which is 380% of your daily value (DV), and twice the amount found in green peppers [5] [6] [7].
keto and fasting plan
Whole foods are the best sources of micronutrients. On the other hand, food processing leads to the loss of certain nutrients which are highly sensitive, such as ascorbic acid, folic acid, and thiamin. [2] Skin HealthHighly processed foods contain harmful ingredients like added sugars and trans fats. Consuming them repeatedly can negatively affect your skin health in different ways. For example, added sugars break down collagen, making your skin vulnerable to aging. [3] A study also shows that consuming trans fatty acids increases your risk of ultraviolet radiation (UVR) skin damage. [4]Eating a clean diet can promote younger-looking and healthy skin, among other strategies like sleep and stress management. Gut HealthOne of the best things you can do to promote gut health is to reduce the processed foods you eat. A clean keto diet helps your gut by providing fiber, which can:Help with digestion, especially in people who are having constipation at the start of their keto diet. (In contrast, processed foods don’t just contain more sugars, but they usually lack fiber. )Increase the diversity and richness of your microbiome—the microorganisms in your gut.
milk on keto
You can also make sure you’re eating keto foods high in magnesium and potassium
like nuts and seeds, avocados, and dark leafy greens. 6. Exogenous KetonesExogenous
ketones are ketones supplied to your body through an external source. Endogenous ketones are those your body naturally produces on a ketogenic diet. Keto dieters and athletes often use exogenous ketone supplements to increase blood ketone levels. Exogenous ketones have been associated with better athletic performance, reduced appetite, and accelerated muscle recovery, but
research on exogenous ketones is needed to establish the risks and benefits, and many experts believe they aren’t necessary [14]. Most studies are on ketone esters rather than ketone salts, which are the more common exogenous ketones found in commercial stores. While there’s disagreement in the keto community about their usefulness, the right exogenous ketones used correctly could be a helpful supplement, particularly for athletes. 7. Digestive EnzymesDigestive enzymes can help you digest the protein and fat you’ll be consuming on your ketogenic diet. If you’re experiencing digestive troubles like bloating and diarrhea when transitioning to keto, you might decide to assist your digestion with a digestive enzyme blend containing enzymes that
specialize in breaking down fat and protein.
