INGREDIENTS
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keto micronutrients: how to avoid vitamin and mineral deficiencies on a ketogenic diet
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keto reboot: how to get back into ketosis
51
best keto snacks that won't kick you out of ketosis
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keto drinks: what you and cannot drink on keto
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keto cheat day: should you have them on a ketogenic diet
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keto reboot: how to get back into ketosis
51
best keto snacks that won't kick you out of ketosis
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keto drinks: what you and cannot drink on keto
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keto micronutrients: how to avoid vitamin and mineral deficiencies on a ketogenic diet
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written by lorenz mac
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common micronutrient deficiencies on a keto diet
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what's better: micronutrients from food vs supplements
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great deal on cinnamon roll bars
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why you should monitor micronutrient intake on a ketogenic diet
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that's why knowing how to compose nutrient-rich keto meals and not being afraid of vegetables on a keto diet is key
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common micronutrient deficiencies on a keto diet
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sodium
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sodium is the most common essential mineral and electrolyte that people become deficient in after starting a ketogenic diet
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sodium is important
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if you are an athlete who performs regular strenuous activities
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the first couple weeks on the ketogenic diet are the most important to monitor your sodium levels because this is when your body gets rid of the most
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consuming bouillon
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as you lose sodium from your body
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this mineral and electrolyte plays a critical role in protein synthesis
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calcium helps form and strengthen our teeth and bones. this essential mineral and electrolyte also helps
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since the ketogenic diet relies heavily on consuming volumes of leafy vegetables and meat
5
vitamin b - pantothenic acid. b is a component that helps extract energy from fats. pantothenic acid also helps produce blood cells and steroid hormones
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beef
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leafy vegetables
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fish
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nuts
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dairy products
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reducing blood pressure
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iodine is one of the most vital minerals because it helps regulate your thyroid hormone levels
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pink salt
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but you find iodine in natural food sources if you know where to look. sea vegetables such as kelp are a potent source that have even been used to treat hypothyroidism[*]
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iron
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almonds
1 serving
broccoli
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eggs
1 serving
sunflower seeds
1 serving
beef
1 serving
vitamin a is vital
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broccoli
1 serving
kale
1 serving
spinach
1 serving
beef liver
1 serving
fish
1 serving
eggs
1 serving
dairy products
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it's also needed to create more collagen in the body and to use collagen more effectively
1 C
you might be worried not getting enough vitamin because you assume you can only get it from citrus fruits
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broccoli
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spinach
1 serving
cauliflower
1 serving
kale
1 serving
brussel sprouts
1 serving
leafy greens
1 serving
brussels sprouts
1 serving
broccoli
1 serving
liver
1 serving
eggs
1 serving
vegetables
1 serving
poultry
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meat
1 serving
fish
1 serving
dairy
1 serving
mushrooms
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what's better: micronutrients from food vs supplements
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while consuming natural
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you are pregnant and can't eat enough food to sustain a complete micronutrient profile
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you don't get enough sun. supplementing
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you aren't eating a wide variety of foods including vegetables
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you are a vegetarian
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the first two to three weeks on the ketogenic diet matters most when tracking your micronutrient intake to help prevent prolonged symptoms of the keto flu
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using micronutrient supplement help optimize your body in every way but it is encouraged that you try to fill any gaps in your diet
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articles
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min read
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by brenda godinez
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how much weight you lose on keto
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articles
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by lauren ciccarelli
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articles
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by spencer brooks
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articles
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by corey nelson
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by lauren ciccarelli
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keto starbucks drinks: how to order keto at starbucks
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articles
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by brenda godinez
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articles
19
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by lauren ciccarelli
39
easy keto recipes
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trending
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success stories
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macro calculator
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weight loss
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keto nutrition
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keto recipes
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supplements
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exercise
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podcast
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blog categories
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all articles
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popular
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articles
13
min read
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by brenda godinez
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how much weight you lose on keto
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articles
13
min read
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by lauren ciccarelli
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articles
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min read
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by spencer brooks
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articles
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min read
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by corey nelson
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trending
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success stories
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macro calculator
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weight loss
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keto nutrition
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keto recipes
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supplements
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exercise
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podcast
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evidence based
2019
medically reviewed by dr. anthony gustin
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the difference between micronutrients and macronutrients
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the difference between micronutrients and macronutrients
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all foods contain both micronutrients and macronutrients
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while all foods contain macronutrients — proteins
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our most popular flavors. only 2-3g net carbs
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shop now
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headaches
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extreme fatigue
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inability to perform strenuous activity
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you should aim
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potassium
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you should aim
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magnesium
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magnesium is responsible
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if you have a magnesium deficiency
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you should aim
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calcium
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you should aim
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b vitamins
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b vitamins are into seven main types. some people prefer to use a b complex supplement to get all of these in one pill
1
vitamin b - thiamin. b is crucial in the breakdown of carbs
2
vitamin b - riboflavin. b helps in processing fats and amino acids. it also helps in converting macronutrients into energy and sometimes acts as an antioxidant
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vitamin b - pyridoxine. b is needed
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vitamin b - biotin. b is critical
3
omega fatty acids
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reducing inflammation
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brain development
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cardiovascular health
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transporting oxygen in the bloodstream
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you should aim
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iodine
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you should aim
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you should aim
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phosphorus
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phosphorus is involved in hundreds of cellular functions that work to help balance your body's hormones
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deficiency in phosphorus lead to anxiety
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you should aim
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vitamin a
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there are studies showing that the need
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vitamin c
1 C
vitamin works as an antioxidant and prevents ldl cholesterol from causing damage to your body
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vitamin k
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vitamin k is crucial
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zinc
250
zinc has over enzymes needed to heal wounds
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when supplements may be necessary
50
older
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you aren't eating enough calories
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you have a medical condition that affects how your body absorbs nutrients
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micronutrients are essential
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just because you are restricting carbohydrates does not mean you will be lacking in certain vitamins and minerals
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