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.
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Try to eat keto-friendly veggies
Like fruits, Boyer recommends consuming keto-friendly low-starch vegetables like leafy greens, cauliflower, zucchini and broccoli. This ensures you are getting enough variety of nutrients, minerals and vitamins in your diet.
To make sure you are consuming enough vitamins and minerals, many keto followers tend to add keto-friendly fats (this includes avocados, coconut oil, MCT oil and flaxseed oil) to their diets through tasty vinaigrettes and nutritious smoothies, according to Boyer. However, these fats do not include butter, lard, soybean and hydrogenated oils, which are often loaded with sugar.
Fattier nuts and seeds, however, are recommended, as the Nutrition Twins suggest trying pumpkin seeds, macadamia nuts, walnuts and cashews if you are looking to add a bit of variety into your diet. Omega-rich fish like salmon, mackerel and sardines are other heart-healthy options they also recommend.
According to Boyer, the body doesn't retain water well when it's in ketosis, so it's always important to hydrate all day long (try to drink 10-12 glasses of fluids each day). But instead of grabbing sugary and artificial energy drinks, she recommends drinking clean and nutritious beverages like bone broths and stocks.
