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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].
how much protein on a keto diet per day
In other words, gluconeogenesis makes it possible to maintain a state of ketosis by ensuring that glucose-dependent tissues don’t malfunction. But here’s something you should also know: Too much protein may decrease your ketone levels since protein has a moderate insulin-stimulating effect. (In situations where insulin increases, fatty oxidation decreases, which inhibits ketone production. ) [7] Furthermore, research suggests that the amino acid alanine may be antiketogenic—meaning, it suppresses ketone production. [8] [9]Additionally, research shows that protein has a minimal effect on blood glucose in people with adequate insulin. In contrast, those with insulin deficiency, which is the case with diabetic individuals, may get kicked out of ketosis by eating too much protein. [10]The more insulin-sensitive you are (meaning, you’re not at risk for diabetes), the less likely your insulin is to increase after eating a protein-rich meal. How high can I go with dietary protein without getting kicked out of ketosis? Good question. The best way to figure out your ideal protein intake—if you’re aiming for a high-protein version of keto—is to test your personal tolerance. Follow these tips: Calculate your keto macros manually or use a keto calculator for convenience. Note that a standard keto diet uses the following percentages: 60% fat, 30% protein, 10% carbs.
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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. If you’re eating dairy on keto, make a cream sauce or add some low-carb cheese to your vegetables!Do Greens Have Carbs?Green cabbage has fewer carbs than purple cabbageHow much of these delicious and nutritious green veggies you can eat depends on your daily carb count. If you’re following a more moderate low-carb diet that allows more than 20 grams of net carbs daily, you probably don’t need to be concerned with overeating these veggies. If you’re going for a more therapeutic ketogenic diet with a carb count of 20 grams or less daily, you might
want to watch your intake. Generally speaking, most green veggies and leafy greens are keto-friendly in moderation.
