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Sugar can come with different names like dextrose, fructose, sucrose, corn syrup, fruit juice concentrate, and agave nectar. If you find any of these sugar names on a food label, avoid them to prevent a blood glucose spike. Verdict: You’re more likely to enter and stay in ketosis with a clean keto diet. Clean Keto Vs. Dirty Keto? Focus on Whole FoodsClean keto and dirty keto diets follow the same macros (very low-carb, moderate-protein, and high-fat), which makes them useful for weight loss. Doing dirty keto can be beneficial in certain situations where meal prepping is impossible. That way, you’ll still be able to hit your macros. As much as possible though, keep your diet clean by prioritizing whole foods. A clean keto approach doesn’t only lead to sustainable fat loss, but it also supports optimal health. This is because whole foods retain their nutrients and are free from added sugars, trans fats, colorings, and other preservatives. The good news is that keeping a clean eating lifestyle on keto can be made easier through planning and simple meal prep.
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Obesity, older age, low sun exposure, and diseases that impair fat absorption increase the risk of a vitamin D deficiency. Vitamin D deficiency can lead to weak muscles, soft bones, and a heightened risk of fractures. The condition is known as rickets in children and osteomalacia in adults. [15] Some of the symptoms of vitamin D deficiency are hair loss, depression, impaired wound healing, and fatigue. Low vitamin D levels and deficiency have also been associated with an increased risk of heart attacks and cancer fatality. [16]If you don’t go out in the sun much or eat salmon or fish liver oil, taking vitamin D supplements has been shown to promote longevity, particularly in older adults in care facilities or those who are hospitalized.
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Retinol is the most prevalent dietary form of
vitamin A.
Vitamin A2 (3,4-dehydroretinal) is an alternative and less active type of vitamin A present in freshwater fish. Other forms are in the body but absent or rarely found in foods. [1]Benefits of Vitamin
AVitamin A is an important vitamin when it comes to maintaining your vision and forming tear fluid. You’d actually go blind without it! Vitamin A is an immune system booster that’s also necessary for cell growth, including hair growth. [2] [3] [4] Vitamin A is vital for fertility and fetal development. [5]Keto Food Sources of Vitamin AAnimal products such as the following are the only direct sources of vitamin A: LiverFish liver oilButterYour body can also derive vitamin A from certain carotenoidantioxidants in plants (provitamin A). Beta-carotene is the most efficient of these, and is found in higher amounts in veggies like kale, spinach, and carrots. [6] [7]Keep in mind that, depending on factors like genetics, provitamin A isn’t always efficiently converted into retinol, which is the active form of vitamin A. Those on a vegan diet or a diet lacking in meat, fat, and vegetables could be at
risk of vitamin A deficiency. [8]Symptoms of Vitamin A DeficiencySymptoms of a vitamin A deficiency include dry eyes, hair loss, and poor immune function.
