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Three tablespoons (30 grams) of hemp seeds provide 31% and 43% of the recommended daily intake for men and women, respectively. [7] [8]Crunchy, salty seeds add fiber, vitamins, minerals, and healthy fats to your keto diet, and they’re easy to add to a salad, yogurt, soup, or other dishes. Sit down to this sesame-crusted seared Ahi tuna recipe or a BLT zesty keto salad with sesame mustard dressing. NutsPeanuts, almonds, pine nuts, and other nuts can also boost your zinc intake. Nuts contain vitamins and minerals as well as healthy fats and fiber. Nuts are a convenient crunchy keto snack (in moderation) and an easy way to add a flavorful savory crunch to your favorite salads and dishes.
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One large egg provides around 5% of the DV. [12]When you’re looking for a tempting eggy keto recipe, try this kale, feta, and egg scramble or these mushroom and herb egg muffins!Are You Getting Enough Zinc in Your Keto Diet?Most people are not low on zinc, but this is such an important nutrient that it’s a good idea to eat plenty of whole foods that contain it. As an added bonus, most foods rich in zinc are rich in other important nutrients, too. What can I drink on keto besides water? If you love coffee (like most people do), you might wonder if it’s allowed on a very low-carb diet. After all, coffee is a great energizer and can be used to help with weight loss. This article answers the question, “Is coffee keto-friendly?” We’ll look into its nutrition facts, common ingredients that increase the number of carbs in coffee, its health benefits, and how to make coffee keto-friendly. Is Coffee Keto?One cup or 8 fl oz of plain brewed coffee has 0g carbs, 0. 1g fat, 0. 3g protein, and 2. 4 calories, which makes it a keto-friendly beverage. [1] Brewed coffee also provides potassium, calcium, and magnesium in small amounts.
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Not Enough ElectrolytesEarly on, many people experience something known as the keto flu which is a symptom of keto-adaptation or
your body switching from primarily running on glucose to primarily running on ketones. During this process, insulin is low and your body begins to excrete out electrolytes in the urine. Many beginners don’t understand how many electrolytes are excreted out and succumb to headaches and lethargy due to a lack of replenishment in those electrolytes. It is ESSENTIAL to supplement with electrolytes early on in your keto journey to avoid the keto flu pitfall. Do your best to salt your foods if you can’t find yourself a good keto electrolyte. Bonus: Too Many Keto SnacksWhile keto snacks can be great for increasing compliance long term, early on they can be problematic. When your metabolism is primarily adapted to running on carbohydrates and glucose, you tend to
have ups and downs in blood sugar, which leads to snacking. When in ketosis, your hunger and satiety hormones are positively affected which leaves you less likely to snack. However, often people will eat keto snacks that are calorically dense, or worse, not even keto, that can hinder
their results. Unknowingly, they might consume 500 calories of a keto fat bomb or bar and get hungry 2 hours later. For the first 1-2 weeks, stick to “clean keto” by avoiding processed keto snacks and slowly incorporate the ones that are actually ketogenic.
