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Starting with a low carb ketogenic diet might help you shed some weight, but is it really the best option for everyone? Recent research suggests it might not be a great choice for athletes when it comes to their bones. According to a study published in The Journal of Sports Medicine and Physical Fitness, athletes on a keto diet tend to have lower bone density compared to those who follow a more balanced diet. This could increase the risk of fractures, especially in sports where repetitive impact on bones is common. While the exact reasons for this are yet to be discovered, researchers have pointed out that a ketogenic diet often lacks essential nutrients such as calcium, magnesium, and phosphorous that are vital for maintaining bone health. Additionally, high levels of acidity in the body could lead to calcium leaching from bones, further weakening them over time. But before you ditch your ketogenic diet altogether, it’s worth noting that a healthy balance of macro and micronutrients is important for any athlete, regardless of their diet. Instead of relying solely on high-fat and low-carbohydrate foods, try incorporating nutrient-rich options like leafy greens, nuts, seeds, and low-sugar fruits into your diet. Don’t forget that adequate hydration is also critical for maintaining bone health, especially during intense training sessions. Water is the best bet, but mineral-rich sports drinks, coconut water, and bone broth can also help replenish electrolytes lost during exercise. Overall, while a ketogenic diet may have some potential benefits for athletes looking to improve endurance and burn fat, it’s important to prioritize bone health by incorporating a variety of nutrient-rich foods and staying hydrated. And always consult with a registered dietitian or a sports nutritionist before making any significant changes to your diet. Now, let’s explore some of the best healthy fats to include in a keto diet: 1. Avocado - rich in heart-healthy monounsaturated fats and fiber 2. Coconut oil - high in medium-chain triglycerides (MCTs) that may improve cognitive function and weight loss efforts 3. Grass-fed butter - a natural source of conjugated linoleic acid (CLA), which has been linked to improved body composition 4. Olive oil - high in monounsaturated fatty acids (MUFAs) that may reduce inflammation and lower the risk of heart disease 5. Nuts and seeds - almonds, pecans, macadamias, chia seeds, and flaxseeds are all excellent sources of healthy fats and fiber Remember to use these healthy fats in moderation, as they are calorie-dense. But incorporating them into your meals can add flavor and nutritional value, while keeping you satisfied on a ketogenic diet.

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Benefits Of Strength Training On Keto - Wholesome Inside

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STRENGTH TRAINING & KETO - Gold Card Fitness

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