If you are on a keto diet, you are surely having minimal carbohydrates and maximum fats in your food chart. This will result in ketosis and as soon as ketosis is initiated, your body will start burning the excess fat stored in your body. This will lead to weight loss and there will be a noticeable improvement in your health standards.
There are umpteen ways to get the essential nutrients while you are on a keto diet and juicing is one of them!
What is Juicing and how is it effective and helpful for keto?
Juicing for keto is the process of preparing homemade juice from various food ingredients so that it contains all the essential nutrients except the villain carbs. You may not be able to get all these nutrients from your meals. But, include much more than just fruits and vegetables to prepare that all-encompassing nutrient-dense diet.
The diet should have the correct proportion of healthy fats and a minimal amount of carbs. Your body will get out of ketosis if you start having too much sugar or carbohydrates. And this will result in weight gain and all the good effects are lost.
While on a keto diet, hydration is very important for your body. And juicing is one easy way of providing this hydration to your body.
Which kind of fruits and vegetables are best avoided while on the keto diet?
On a keto diet, be very mindful of avoiding fruits and vegetables that have high sugar content. These are obesity-traps that will send you off ketosis. This is because sugar in your diet will lead to weight gain and will bring an end to your keto dreams.
Most people have a sweet tooth and can’t get rid of it even while on keto and so prefer the juices prepared from fruits with high carb content. So it would be advisable to not include such fruits and even vegetables in your juice recipe even if they make your juices palatable! With such fruits added in your juices, the whole purpose of juicing and keto is lost.
Whole fruits are not harmful as in the presence of skin and pulp, there is enough fiber to slow down the process of absorption of sugar and as a consequence, your blood sugar level shows no abrupt increase. But with juicing, the fiber is lost and you are left with sugar that gets easily assimilated. So, if you want to keep the fibers, you may have smoothies instead of juices. Also, fruit means fructose which can be processed only in your liver. So, if juice becomes your main meal your liver has to do a lot of hard work.
The ingredients that you can use for preparing juice without causing much harm to your keto diet are bell peppers, rosemary, celery, ginger, bok choy, broccoli, collard greens, cucumbers, parsley, spinach, holy basil, almonds, cilantro, mint, avocado, dill, kale and coconut milk. Fruits or veggies having bigger carb content may be added in very small portions to give the taste without causing much harm.
The alkalinity of your juices
The alkalinity of the juices you have while on keto is a point of concern. This is because if your muscles get over-filled with lactic acid, you will feel tired and weak. Also, it affects the metabolism and this is bad news for those on the keto diet. If your metabolism takes a backseat, your body won’t burn the excess fat and the whole purpose of juicing is lost! This can be dealt with by choosing the correct ingredients for preparing your juice!
Which are the nutrients to include in the juices?
Juices prepared for keto dieters should be high on protein and fat content. Healthy proteins and fats should replace sugars and carbohydrates. The fat will provide you with the required energy and mental clarity. MCTs (medium-chain triglycerides) are very good sources of fuel for your body and these are available in coconut oil in ample amounts. You may also include chia seeds as these are a good source of antioxidants and omega 3 fatty acids.
How to prepare the ideal keto juice?
The base of the keto juice should be a vegetable that has high water content but low carb content. Examples of such veggies are celery, cucumbers or leafy greens. You must add some herbs like cilantro to add flavor to the juice.
It would be ideal to use veggies low on sugar and avoid ones like carrot which are high on carbs. Like, you may add a red bell pepper instead of beet since the former has a much lower carb content than the latter, but add the much-needed sweet taste to make the juice palatable. Also, bell peppers are good sources of vitamins A and C.
Keto Juice Recipe
Here is a juice recipe that is ideal for the ones who are on a keto diet as it is low carb, but contains all the essential nutrients and is anti-inflammatory and easy to digest.
- Kale leaves (stemmed) – 3
- Cucumber – ¼
- Fresh ginger – 1” piece
- Spinach leaves – 1 cup
- Celery stalks – 2
Just spin these together in your juicer and your healthy keto juice is ready!
Juicing is good for keto but think twice before juice fasting while on keto diet as you may suffer from calorie crisis and your health may face difficulties if your body does not receive all the nutrients in correct proportions!