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.
Barbeque season may have just begun but if you're following the keto diet, you might want to be extra conscious about the condiments you use. The Nutrition Twins say that condiments like ketchup, teriyaki sauce and other sweet sauces contain sugar, which isn't allowed on the keto diet.
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Drink bone broth
The keto diet tends to restrict many fruits and vegetables, so you may be consuming very little potassium and could face the risk of being dehydrated, according to the Nutrition Twins. That's why those observing the keto diet should drink bone broth regularly since it contains calcium, sodium, potassium and magnesium. Bone broth also contains all four electrolytes, so it will keep other electrolytes in check and also work to keep you hydrated all day long.
Fruits tend to be pretty controversial among keto followers since most are too high in carbs to eat. However, the twins do suggest that consuming small amounts of berries is acceptable, as they are lower in carbs and are higher in fiber. "Raspberries and blackberries contain as much fiber as digestible carbs, and they are packed with antioxidants that help to reduce inflammation and fight against disease," the said.
