Should You Try The Keto Diet? 2022 Beginner’s Guide

The keto diet can be effective for short-term weight loss, but it can pose several health risks – especially in the first week or so. These risks include:

Key Nutrients to Consider

Calcium

Getting enough calcium could be a challenge on the keto diet. For men and women between the ages of 19 to 50, the federal government recommends consuming 1,000 milligrams of calcium daily. For women ages 51 to 70, the recommendation increases to 1,200 milligrams a day. Men aged 70 and above are recommended to consume 1,200 milligrams daily.

Consult with your health care provider as to whether you should take calcium supplements. You can also load up on calcium-rich, keto-friendly foods, including almonds, almond milk, broccoli, cheese, chia seeds, eggs and salmon. 

Potassium

You should be able to get the potassium you need on the keto diet. The federal government recommends that men age 19 and older consume 3,400 milligrams of potassium a day. Women age 19 and above should get 2,600 milligrams of potassium daily. Women who are pregnant or lactating require higher amounts. Keto-friendly foods high in potassium include avocados, Brussels sprouts, clams, fatty fish (wild-caught salmon), pork chops and zucchini, to name a few.

Fiber

U.S. Department of Agriculture recommends getting 14 grams of fiber per 1,000 calories you consume. Getting enough fiber could be difficult on the keto diet. You need to be mindful about consuming fiber-rich, keto-friendly foods, including almonds, avocados,…