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Research shows that it’s more effective for satiety than carbs and fat. [3]Boosting your metabolism and increasing the number of calories you burn. Your body burns about 20-30% of the protein you consume in order to process that protein. [4]Prevents hair loss Some people experience hair loss on keto due to missing out on key micronutrients (vitamins and minerals), consuming too few calories, and lack of protein. Paying attention to the quality of your keto diet, which includes consuming enough protein, can prevent hair loss from happening in the first place. [5]Can Too Much Protein Kick You Out of Ketosis?The answer to the question of whether too much protein bumps you out of ketosis is it depends. Some people find that higher amounts of protein interfere with their ability to maintain ketosis, while others can tolerate more protein without problems. You may have heard that gluconeogenesis—in which your body makes glucose from non-carb sources—increases during high protein consumption. This idea makes some keto dieters fearful of protein. Keto-friendly proteinThe reality is that gluconeogenesis happens continuously, regardless of your protein intake, because certain tissues in your body rely exclusively on glucose. These include your red blood cells, renal medulla (the innermost part of your kidney), and testes.
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All participants reported adequate relief from IBS-D symptoms, especially during the last week of the diet. [ref ID = 5]A randomized, placebo-controlled, double-blind clinical trial found a significant decrease in clinical symptoms of IBS in all groups that followed a low-FODMAP diet. However, five participants who were given gluten supplementation on top of their low-FODMAP diet experienced worsening symptoms. [ref ID = 6] In other words, avoiding gluten (which is found in high-carb foods like bread, cereals, and baked goods) also helps to resolve IBS. Data from a 2021 study showed that the keto diet was able to reduce the effects of stress on the gut in Wistar rats with IBS. As you may already know, stress can result in the overactivity of the gut, which worsens IBS symptoms.
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Always have healthy snacks on hand. Make sure you have something to eat in
between meals in case you go hungry. Snacks that are high in protein or fat will satisfy you without kicking you out of ketosis. Choose hard-boiled eggs, avocados, tuna, nuts, or fat bombs. Change your diet gradually. There’s no need to go “all in” when trying to eat cleaner on keto. In fact, it’s better to do it slowly. A gradual approach is less overwhelming and it helps to create lasting habits. Final Thoughts on Following a
Clean Keto DietThe clean keto diet emphasizes obtaining your carbs, fat, and protein from whole sources. In addition to their high nutrient density, unprocessed foods are free of added sugars and other harmful ingredients—and they’re also lower in calories. Dirty keto may offer convenience while also allowing for ketosis and weight loss, but it has negative health consequences.
