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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.
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As a result, the answer is yes, going keto can help ease IBS symptoms. In addition, you’ll need to watch out for some sources of FODMAPs that happen to be keto-friendly, such as onions, garlic, and lactose-containing foods and drinks. Overall, however, the keto diet is essentially a low-FODMAP diet, which improves IBS. Another way that the keto diet may help with IBS is by reducing inflammation, another factor that plays a role in IBS. One study on inflammatory bowel disease (IBD) found that the diet protects the intestinal barrier and reduces the expression of inflammatory cytokines. [4]Research Studies on Keto and IBSHere’s a list of studies suggesting that low-carb diets may be effective for people with IBS:In a 6-week study, participants (mostly women) with moderate to severe IBS-D (IBS with diarrhea) were given meals with the following macro percentages: 51% fat, 45% protein, and 4% carbs. 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.
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[13]Vitamins with added sugarsIt’s no secret
that too much sugar in
your diet causes weight gain, inflammation, insulin resistance, and chronic health conditions. In fact, hidden sugars in supplements could be preventing you from entering ketosis and reaching your health goals. Gummy vitamins are more likely to contain added sugars, which makes them taste very sweet. Check the ingredients list for common names of sugar, such as glucose, dextrose, fructose, fruit juice concentrate, and corn syrup. [14]Tip: Product ingredients are listed from the highest to the lowest amount. So, if you find sugar listed as one of the first three ingredients, it means that your gummy vitamin is full of sugar and it’s best to avoid it. There’s No Substitute for a Healthy Keto DietAt the end of the day, a well-rounded keto diet that includes a variety of different whole, unprocessed foods will always beat even the best diet supplements. As a rule of thumb, use supplements only to address deficiencies or prevent them when first starting a keto diet.
Taking a supplement can be beneficial in such cases. However, you should also carefully consider the product you’re buying to ensure that it’s free from harmful ingredients. You’ll be better off avoiding vitamins containing titanium dioxide, artificial dyes, and added sugars.
