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A recent study has sparked concerns among athletes who follow the popular ketogenic diet. According to the study, athletes who follow a keto diet may be at risk of developing weaker bones. While the results of the study are concerning, it is important to note that there are ways to mitigate the risks associated with the diet. The keto diet is a popular eating plan that is high in fat and low in carbohydrates. The idea behind the diet is that by depriving the body of carbohydrates, it will enter a state of ketosis, where it will burn fat for energy instead. While the diet has been shown to be effective for weight loss and other health benefits, some experts worry that it may not be suitable for athletes. The recent study, which was published in the Journal of Bone and Mineral Research, examined the bone health of endurance athletes who were following a keto diet. The researchers found that the athletes had lower bone mineral density and higher levels of bone turnover than athletes who were not following the diet. The researchers believe that the high levels of acid in the blood caused by the diet may be responsible for the bone loss. Despite the findings of the study, it is important to note that there are ways to make the keto diet more bone-friendly. One way to do this is to make sure that you are getting enough calcium and vitamin D in your diet. Calcium is necessary for strong bones, while vitamin D helps the body absorb calcium. Foods that are high in calcium include dairy products, leafy greens, and fortified foods. Vitamin D can be obtained through exposure to sunlight, as well as through fortified foods and supplements. Another way to mitigate the risks associated with the diet is to make sure that you are getting enough protein. Protein is necessary for building and repairing the body’s tissues, including bone tissue. Foods that are high in protein include meat, fish, poultry, eggs, and dairy products. It is important to note that while the keto diet is high in fat, it is not necessarily high in protein. Athletes who are following the diet should make sure that they are getting enough protein through their diet or through supplements. In conclusion, while the findings of the study are concerning, it is important to note that there are steps that athletes can take to make the keto diet more bone-friendly. By ensuring that they are getting enough calcium and vitamin D, as well as enough protein, athletes can mitigate the risks associated with the diet. As always, it is important to consult with a healthcare professional before beginning any new diet or exercise regimen.
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