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Many of you must be familiar with the very popular ketogenic diet. For those who are not, it's a diet that is popular for offering quick weight loss. The diet includes foods that are extremely low in carbohydrates. At the same time, you must eat foods rich in good fats and protein. The drastic reduction in carbohydrate consumption is the most important aspect of the keto diet. The consumption of carbohydrates is replaced by the consumption of fats. The lack of carbohydrates puts your body in the state of ketosis. When your body goes into the state of ketosis, it becomes effective for burning fat into energy.
In addition to good and healthy sources of fat and protein, there are three essential nutrients that you must consume as part of the keto diet.
Also read: You must have these 7 very healthy and very low carb vegetables during a keto diet
Three essential nutrients for good health in the keto diet
1. magnesium
Magnesium is an extremely important mineral for the body, especially when you are on a keto diet. In addition to being involved in many biochemical reactions in the body, it helps to improve the physical performance and health of the brain. Low levels of magnesium have been linked to depression. Reduce inflammation, prevent migraines, reduce insulin resistance, reduce PMS symptoms and lower blood pressure, among others, has other benefits.
Keto-friendly magnesium foods: Dark chocolate, avocado, nuts, tofu, seeds, oily fish and leafy vegetables.
Read also: Can vegetarians follow the Keto diet? These are the foods you need to include in your Keto vegetarian diet!
2. Potassium
Potassium is another important mineral that is important in the keto diet. This mineral is particularly important for people with hypertension. A diet high in potassium can help regulate blood pressure and reduce water retention. It offers protection against strokes, prevents osteoporosis and kidney stones. Potassium helps regulate fluid balance, muscle contractions and nerve signals.
Potassium rich foods that respect keto: Avocado, spinach and green leaves, chard, mushrooms, broccoli, Brussels sprouts, zucchini, pumpkin, salmon and coconut water.
Keto Diet helps to lose weight fast
Photo credit: iStock
Read also: Are you on a Keto diet? You need to include these proteins and fats in your diet for rapid weight loss
3. sodium
A diet low in carbohydrates and fat, as in the case of the keto diet, reduces insulin. This makes the kidneys secrete sodium at a higher rate. Low levels of sodium can cause headaches, nausea, dizziness, loss of energy, fatigue, muscle weakness, cramps and muscle spasms. That's why adequate sodium intake is important for people on a keto diet.
High sodium foods that respect keto: Bone broth, oily fish, nuts, seeds, dark leafy greens, mushrooms, artichoke and avocado.
If you are on a keto diet, be sure to include these foods to avoid losing health while losing weight.
Disclaimer: This content, including tips, provides generic information only. This is by no means a substitute for qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.
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