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russell stover piece identify

While the dirty keto diet can still result in ketosis and weight loss (at least in the short term), clean keto is better for the following reasons:Micronutrient DensityYour bodycannot produce micronutrients—vitamins and minerals—which is why you need to get them from food. 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.

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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. 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.

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[8] You’d have to eat a tremendous amount of spinach to reach a significant carb count. Research reveals spinach could help reduce DNA damage and protect heart and eye health. [9] [10]Kale is an antioxidant-rich, high fiber, low-carb leafy green with only slightly more carbs than spinach. One cup (130 grams) of cooked, chopped kale contains around 4. 7 grams of net carbohydrates. [11] Transform kale into kale chips or add it to your favorite dish! Kale contains plenty of vitamin A and C and beneficial compounds like quercetin and kaempferol. Studies show kale can lower blood pressure and might protect against type 2 diabetes, heart disease, and other conditions. [12]Why Add Fat to Your GreensIf you’re following the keto diet, you probably know that fat doesn’t just make things taste better, it’s actually necessary and beneficial, especially in conjunction with vegetables. Fat slows down blood sugar spikes and helps you absorb fat-soluble vitamins. Get those healthy fats in your diet by cooking your vegetables in healthy keto oils like coconut oil or duck fat or by dressing them in butter. Make a salad dressing for your leafy greens using lemon juice, your favorite herbs, and olive oil, avocado oil, or walnut oil.