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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. 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.
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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. 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].
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Grab Some Pop
corn!If you’d like to eat corn on a keto diet, buttery, puffy, crunchy popcorn is the way to go. Popcorn is keto-friendly as long as you don’t eat too much. A 1 cup (14 grams) serving only has 6. 5 grams of net
carbs. Air-popped popcorn is ideal. Be aware that flavorings on popcorn may add carbs, and you’ll obviously want to stay away from caramel-covered popcorn and other sweetened types of popcorn snacks. Including Corn in Your Ketogenic DietSo, is corn keto-friendly? The short and simple answer is no. At 23 grams of net carbs for one cup of cooked corn, most keto dieters say no to corn and prefer to use their carbs elsewhere. Of course, the only way to really know for sure if you’re staying in ketosis is to test your ketones. If you’re on a targeted or cyclical keto diet, you might choose to include corn here and there and map the carbs in corn around your workouts. Corn is also a grain and one of the top allergens, so people on a paleo keto diet or with a corn allergy should avoid all types of corn.
