The primary focus of the ketogenic diet is to train your body to burn fat for energy rather than glucose, which is obtained through carbohydrates.
A standard ketogenic diet ratio is: 75% fat, 20% protein, 5% carbs. Of course, since every person has a unique body and lifestyle, it may help to use a ketogenic diet calculator to determine your exact macronutrient needs. It will help to diet plan to how to keep your body in a state of ketosis, based on your current weight, height and exercise levels.
Limiting your carbs allows you to enter the fat-burning state called ketosis. Most experts will suggest lowering your carb levels to approximately 5% of your diet, and increasing fat consumption to at least 70% of your diet.
After a short period of time, your body will begin to rely on fatty acids for energy, which are essentially the secondary ‘backup’ energy source when glucose isn’t available.
The early stages of the keto diet can be difficult
However, in the first few weeks, you may find it difficult to continue to break through to ketosis. This initial period can be plagued by the condition known as the keto flu, which is when the lack of carbohydrates can cause fatigue and flu-like symptoms.
During this period, one of the best methods for overcoming the initial struggle and the keto flu is to consume bone broth.
What exactly is bone broth?
Bone broth is a savory liquid made up of the water in which the bones and cartilage of meat or fish have been simmered. The nutritional content of each bone broth varies based on the bones used, the amount of cooking time, and the cooking method. However, you can almost guarantee that you will find the same nutrients to some degree in every bone broth.
Overcoming the keto flu with bone broth
The keto flu happens as a result of suddenly removing carbs from your diet. Most people experience typical flu-like symptoms such as nausea, fatigue, headaches, dizziness. This usually isn’t a cause for concern — it’s a natural reaction your body has when you make drastic changes to your diet.
To help ease keto flu symptoms, it can be helpful to reintroduce a few extra carbs to make the transition period less intense. Bone broth is a great ‘transition’ food that offers a few grams of carbs but still fits within the macros of the keto diet plan.
Drinking bone broth can may also be a preventative measure against the keto flu in the early stages of the keto diet, thanks to the vitamins, minerals it contains.
Using bone broth to increase electrolytes
When you start a low-carb diet, you’re also cutting out the majority of fruit and starchy vegetables. These two types of food are typically the richest sources of electrolytes. For this reason, if you don’t plan carefully, it’s possible to end up with an electrolyte imbalance.
The good news is that bone broth contains all four electrolytes, including calcium, sodium, potassium, and magnesium. By adding 1 or 2 cups of bone broth to your diet, you can keep your electrolytes in check when you’re eating fewer fruits and veggies.
Minerals, collagen and other healing properties of bone broth
As you can tell, bone broth is a powerhouse when it comes to therapeutic and beneficial foods on and off the ketogenic diet. Here are some of the main benefits people experience:
- Rich in essential minerals, such as phosphorus and calcium
- Rich in collagen and gelatin which help keep your bones, tendons, ligaments, and joints healthy
- Helps with leaky gut
- Helps fight infections
- Strengthens hair and nails
- Helps with muscle repair
- Reduces inflammation (the primary cause of heart disease)
- Great for adrenal fatigue tissues and thyroid health
If it’s entirely new for you, you can start to incorporate a cup or two of bone broth into your keto diet on a regular basis to start seeing is wondrous effects like increased digestive health, stronger bones, glowing skin, and so much more.