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ElectrolytesThe first two or three weeks of keto can be challenging for some people as they switch to ketosis and lower carb intake. People who aren’t fat-adapted might experience worse symptoms of the keto flu and could benefit from taking electrolytes while on keto. Transitioning to keto results in water loss and, often, a drop in mineral levels like potassium, sodium, and magnesium as well. This sudden drop in mineral levels can contribute to symptoms of the keto flu, such as fatigue, muscle cramps, and headaches [12]. Athletes on keto could also lose more electrolytes and fluid through sweating [13]. Keto dieters often supplement electrolytes and add an electrolyte powder to their morning beverage. Salting your food provides you with sodium. Go for better quality and more natural salts like Celtic sea salt and Arctic salt. 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.
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Think Modification at PaneraAlthough cooking meals at home is the best way to ensure clean keto meals, sometimes life gets in the way. In that case, it’s good to know that you have keto fast-food options at restaurants like Panera Bread. Staying keto at Panera is entirely possible as long as you know which foods and beverages to order and how to modify something that’s higher in carbs to fit a keto diet. If you want more options to experiment with, feel free to check their online menu. Take note, however, that some foods—for example, bagels, cinnamon rolls, and parfaits—are totally off-limits. Your mother or grandmother always said, “make sure you eat your veggies, especially those leafy greens!” You’ve always thought salads with colorful veggies, and leafy greens piled high are a keto-friendly healthy choice! So, what are the best greens for a keto diet? What are the benefits of leafy greens and green veggies, and what are the best ways to include greens in your ketogenic diet?The Best Green Veggies for KetoAssortment of green vegetablesGreen veggies like zucchini, cucumbers, broccoli, Brussel sprouts, cabbage, celery, artichoke, and asparagus are all low in carbohydrates and high in nutrients! Cabbage, Brussel sprouts, asparagus, and broccoli are all beneficial cruciferous veggies that have been proven to have anti-cancer properties, promote satiety, and provide cardiovascular benefits. Cruciferous veggies are an excellent option when you’re following a ketogenic diet because they have plenty of dietary fiber and nutrients to keep you feeling fuller for longer but little carbohydrates to threaten the state of ketosis. A 100-gram serving of cooked Brussel sprouts provides 4. 5 grams of net carbohydrates. [1] A 100-gram serving of raw broccoli has around 4 grams of net carbohydrates. [2] It’s hard to overeat filling veggies like these, particularly when you’re eating them along with some good quality high protein foods like a roast chicken.
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You should aim for a diet containing more omega-3s than omega-6s and 9s [7]. Omega-3 supplements can maximize
your health. One impressive study showed people on a keto diet supplementing omega-3 fatty acids from krill oil had more significant decreases in insulin and inflammatory markers and triglycerides than those who didn’t supplement omega-3s [8]. If you’re taking
blood-thinning medications, you should consult your doctor before supplementing with omega-3s, which could further thin your blood [9]. Get more omega-3s by consuming fatty fish like salmon, sardines, anchovies, and mackerel!4. Vitamin DVitamin D deficiency is common, particularly for women. If you have a deficiency or low levels, you
might want to supplement with vitamin D, which is important for calcium absorption, bone health, regulating cellular growth, and lowering inflammation [10] []. Few foods are good sources of vitamin D, and lots of people aren’t getting enough sunlight. Your doctor can run a simple blood test to check if you’re deficient and advise you accordingly. 5. ElectrolytesThe first two or three weeks of keto can be challenging for some people as they switch to ketosis and lower carb intake.
