Fiber is a definite must when you are observing the keto diet. According to Tammy Lakatos Shames and Lyssie Lakatos of the Nutrition Twins, fiber is very important in any diet for regularity, gut health and disease prevention. However, the twins also say it can be difficult to meet the 25 grams of fiber a day requirement when you're following the keto diet because it tends to focus on foods that are extremely low in fiber (fruits, beans, vegetables and whole grains). Given that fiber also contains prebiotics, which help keep your digestive tract healthy, they recommend upping your fiber intake through keto-friendly foods (if they fit in your carb limit) such as nuts, avocados, non-starchy vegetables and berries.
Given that keto is all about limiting your carb intake, licensed integrative nutritionist and Paleta executive chef and founder Kelly Boyer says that using an app can be extremely helpful for keto followers, especially if you are going out to dinner or if you just want to keep track of the food you are eating. She recommends downloading an app like Lifesum, which provides keto recipes and a comprehensive diet program to follow.
Although a glass of wine may seem tempting on a Friday night, alcoholic beverages like beer and cocktails tend to have a significant amount of carbs, making it wise to avoid overindulging in such beverages if you are following the keto diet. Boyer says alcohol's sugar content can also counteract any weight loss results you are trying to achieve, making it always important to keep your alcohol consumption in check.
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Don't overeat
The keto diet tends to fall low in nutrients since many healthy foods and food groups are eliminated. With this in mind, the Nutrition Twins say it's important to plan your meals cautiously. If you are trying the diet to truly reach the state of ketosis, they recommend limiting your carbs carefully, meaning you can't just grab a piece of fruit when you are hungry.
Aside from providing amazing flavor, nutritionist Elizabeth Trattner says that spices and herbs can be beneficial for those observing a keto diet because they are carminative and promote digestive benefits. The Nutrition Twins add that fresh spices and herbs can also fight inflammation and can serve as a great low-carb way to get some extra nutrients, antioxidants and fiber. However, if you decide to use dried spices and herbs, the twins advise looking for brands that don't use extra added sugar.
