Many who try the keto diet will never actually reach the stage where ketosis comes into play. Ketosis is where the body switches to burning fat instead of carbs for energy. To actually reach ketosis follow a good plan and make sure to add these foods to your diet today. The main topic today is nutrient-dense keto foods. The problem we face is that certain nutrients are extremely easy to get, and some are very difficult. Probably out of all of the nutrients, the most difficult is vitamin d. it is next to impossible to get the vitamin and that you need from foods to achieve ketosis. This is why we have sunlight.
One of the easiest vitamins to get is probably vitamin k1, not k2 but vitamin k1 with anti-clotting factors. I would say b6 is pretty easy to get to as it is in so many diverse foods, but the challenge is a necessity for potassium so high we want 4 700 milligrams. That is another one’s difficult to get unless you are consuming many vegetables. Minimally seven cups. You can now get potassium from legumes, which means you want to incorporate all your foods to figure out your potassium levels. Magnesium is another one that many folks are deficient in, however you will receive magnesium if you consume enough vegetables. Magnesium is another mineral that a lot of people are deficient in, and it is an essential mineral to act as a cofactor for a good deal of different chemical reactions in the body.
All right now, let us speak about vitamin a. this is a very confusing topic because you may see certain videos in blog articles on vitamin a is in spinach; it is in kale you need to realize that is a pre-vitamin a. it is not the actual bioavailable active form of vitamin a known as retinol. It’s mainly in a beta-carotene type, which is a precursor, which means you need to convert it, and rarely does anyone get any significant quantity of retinol from consuming vegetables because number one: The conversion factor is so low and on top of that, 45 percent of the populace has a mutation with their genes that doesn’t enable them to convert the pre-vitamin into the active form of vitamin a and among the greatest sources of active retinol would be in organ meats. Additionally, it would be in egg yolks.
Now, another one I want to talk about is omega-3 fatty acids. This is another one that is somewhat difficult to get unless you’re consuming fatty fish, organ meats, or grass-fed animal products. Now you can get omega-3 fatty acids in algae and fish. However, the precursor to the omega-3 fatty acid DHA is ala, which is in walnuts. It’s in other plants; it is in certain seeds, but the conversion factor is very, very small, so although ala is an omega-3 fatty acid, it’s kind of like a precursor. It is not the actual essential DHA omega-3 fatty acid .
Now the next set of nutrients, I wish to talk about is trace minerals. Many many, a lot of folks are deficient in trace minerals. Simply because unless you’re consuming food from the sea or sea kelp or shellfish, you won’t get many trace minerals. However, there is the right quantity of trace minerals in organ meats. As we go through this list and discuss what foods have certain vital nutrients that will provide you an excellent idea of what you should be eating or what diet you should be on.
Then we get to the subject of iron. You’ve got heme iron, which is a bio-available iron that’s in animal products. You have non-heme iron in plants and vegetables like spinach, which is not so available to you. So the most bioavailable iron is from animal products, so as you can see as we’re going from the list, a perfect diet would be a combination of plant foods and animal foods.
Let us not forget b12. B12 is in animal products now; crops give us a reasonable amount of vitamin c and get a fantastic amount of vitamin c from berries like blueberries, blackberries with a low glycemic index. Many people are working to get their vitamin c from fruit, but the problem is that there’s just too much sugar from the fruit. The fruit nowadays continues to be grown with elevated levels of sugar carbohydrates, so we will not recommend that, but you can get a fantastic amount of vitamin c from vegetables that are low in sugar despite the fact that they’re high in carbohydrates. Regardless a good deal of that carbohydrate is fiber, which does not affect your blood sugar. Despite the fact that antioxidants and phytonutrients in our meals are not classified as essential nutrients, I will add this to the list only because there are so many advantages of these phytonutrients. For instance, the phytonutrients in garlic, specifically the anti-cancer antimicrobial, are off the charts.
Many herbs and spices and types of vegetables like cruciferous give you additional nutrients such as phytonutrients that go way beyond just the crucial nutrients that most people think. If we have a look at the most nutrient-dense foods on top of the list, we’ve got organ meats, grass-fed liver, naturally, grass-fed brains and hearts are loaded with bioavailable nutrients. You don’t need much of it, but a little bit regularly would be very helpful. Additionally, vitamin k2, which I have not talked about what is in organ meats; it’s in fatty meats in egg yolk, in grass-fed dairy.
Then we get shellfish, which not only has the omega-3 fatty acids, but it’s loaded with trace minerals and vitamins. Salmon is a wonderful source of omega-3 fatty acids, also it has trace minerals and a great source of protein. We’ve got cruciferous vegetables, so we’ve got ample amounts of anti-cancer phytonutrients, but we also have potassium, magnesium, trace minerals, and even vitamin Nevertheless, we aren’t getting retinol from cruciferous vegetables.
I put in here salads or leafy greens to your potassium and your calcium also it’s vitamin c and many other great nutrients together with an abundance of the b vitamins. Number six grass-fed meat types have an fantastic spectrum of nutrients, a great diversity of b vitamins, minerals, as well as antioxidants. Then we get to the topic of eggs. Now the protein in eggs is very different from the protein you’d get from meat. We’re dealing with an embryo that provides you unique kinds of nutrients versus animal muscle protein. However, the egg yolk is loaded with all the active form of vitamin a, which is retinol. The egg has an outstanding balance of nutrients, pretty much every nutritional supplement except vitamin c. The egg yolk has choline, which prevents the fatty liver, helps your nervous system, and has virtually all the fat-soluble vitamins, such as k2. We don’t want to neglect the egg as one of the best ways to reach ketosis.
I mentioned fruits have too much sugar, but potatoes really have a decent amount of potassium and other nutrients such as vitamin c but they’re high in starch. Therefore, even though it might have some nutrients, I’m not going to add this to the list. Even though grains have certain nutrients okay like the b vitamins, they’re high in phytates, which block certain trace minerals, so they’ve properties of anti-nutrients, and plus, they are also high in carbohydrates.
There are particular vegetables which are high in oxalates like spinach, by way of instance, and rhubarb, which will block calcium, and they can also include a lot of different problems to your life as though they may give you arthritic pains as well as kidney stones. Therefore, even though spinach and Swiss chard has a great deal of nutrients they also have anti-nutrients as well.
Other chemicals like tannins in coffee and tea have variables that deplete nutrients as well, but only if you’re consuming large quantities of them. So if you are drinking tea daily and coffee, it might be depleting a lot of crucial nutrients unless you put those back in.
All right, friends, so there you have it, the seven most nutrient-dense foods. Before you go if you have a question about a product or you are new to keto. You want to learn how to start keto, or you’re on keto, and you need a debug because it is not going as smooth as I’ve a ketosis consultant standing by to help you.
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