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It’s important to remember that gluconeogenesis isn’t something to be afraid of because it keeps our bodies functioning normally while we’re in ketosis. As a general guideline, stay within your recommended protein range (30% of your daily calories if you’re following a standard keto diet) or between 0. 73 and 1 gram of protein per pound of bodyweight. You may need more protein if you’re older, recovering from an injury or illness, are an athlete, or live an active lifestyle. As long as you’re not undereating protein, feel free to experiment with varying your protein intake and measuring your ketones to gain insight into your personal limit. Today, there seem to be an overwhelming number of labels and ingredients to understand and look out for. You’ve heard health advocates raise concerns and advise against consuming genetically modified (GMO) foods while touting the benefits of going organic. On the other hand, you’ve also heard GMO advocates tout the benefits and safety of GMO foods. So, when it comes to GMO vs. organic, what are the benefits and concerns? What does the science show? Let’s open up this controversial can of worms!What Does Organic Mean? If food is organic, it is produced without the use of artificial chemical fertilizers, pesticides, and other synthetic substances. Organic describes animal raising practices and the process of growing, producing, and harvesting food the natural and traditional way, using only natural fertilizers and substances instead of hormones and man-made chemicals.
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Results showed that 34% of the patients showed improvements on the diet without artificial colors. Meanwhile, 8% of those with chronic urticaria and 20% of those with aspirin intolerance showed tartrazine sensitivity. [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.
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Let’s delve into the best supplements for the keto diet. 1. MagnesiumMagnesium enhances energy, offers immune support, regulates blood sugar levels, and helps relax tight muscles [1]Today, because plenty of medications deplete magnesium and people eat an abundance of processed
foods and not enough natural magnesium-
rich foods, there are widespread magnesium deficiencies and higher
risks of deficiency in general [2]. While lots of magnesium-rich foods like fruits and beans are off-limits on keto, others are on the menu. Magnesium-rich keto-friendly foods include:AvocadoSpinachPumpkin seedsMackerelWhole foods are generally the best way to ingest nutrients like magnesium, but you might decide to supplement 200-400 mg of magnesium daily, especially if you have tight and painful muscles and muscle cramps or difficulty sleeping. 2. MCT OilMedium-chain triglyceride (MCT) oil is typically made from coconut or palm oil, and it’s easy to add to your smoothie or beverage or gulp down a quick spoonful. These triglycerides are metabolized differently from long-chain triglycerides, which are the most common type of fat in food. Your liver quickly breaks down MCTs, and they enter your bloodstream to be used as fuel for your muscles and brain. Coconut oil is a rich natural source of MCTs, and around 17% of the fatty acids in coconut oil are beneficial MCTs! [3]. You might supplement MCT oil to get more healthy fats, which increases your ketone levels to help you
stay in ketosis [4].
