The Best Supplements for Keto Diets
BEST SUPPLEMENTS FOR KETO
Everyone wants to lead a healthy life void of sickness, diseases, or frailty. No one wakes up to wish himself or his loved ones an unhealthy life. You want to be strong, hale, and hearty. Much more than wishes and prayers however, there are certain conscious steps you need to take to remain in good shape. And at the center of these conscious decisions is the need to have a healthy eating habit.
You are what you eat!!
Because of the importance of nutrition and its impact on health, several diets have been developed. One of them is the ketogenic diet.
The Ketogenic Diet (or keto for short) is a type of diet that focuses on getting the body to make use of alternative fuel from the conventional reliance on glucose, a byproduct of carbohydrates. Instead, the Keto diet makes the body rely on stored fat produced by the liver. In much simpler terms, it is a diet with less focus on carbs and a lot of emphasis on a high-fat diet. The diet derives its name, “keto” from the fact that the body is forced to produce fuel molecules called “ketones” which is used instead of glucose, as previously stated.
Since the diet tasks the body to rely more on fat, fat burning is increased dramatically and significant weight loss is ultimately recorded. The fuel produced under this diet also serves the brain efficiently.
Under a ketogenic diet, foods containing a high proportion of carbohydrates are to be avoided. This would include starchy foods such as bread, rice, potatoes, pasta, and others. Instead of carbs, the keto diet is quite high in protein and much higher in fat. Some of the foods comprising the keto diet include nuts, avocados, seeds, olive oil, lard, cocoa butter, butter, to mention but a few.
Interestingly, unlike other forms of diet, vegetables and fruits are not particularly emphasized under the Keto Diet since most fruits and vegetables are rich in carbs. There are however some fruits and vegetables allowed such as berries, spinach, onions, garlic, cucumber, asparagus, and others.
Why take Supplements in a Keto Diet?
One of the defining features of the keto diet is the exclusion of carbohydrates from the diet. The implication of this is that it might be difficult for the body to access the nutrients contained in the excluded classes of food. The body could, therefore, develop some deficiency in reaction to this restriction.
This is where supplements come in. The supplements make up for the nutrients you might have missed out due to your diet restrictions.
Also, some supplements can help you reduce the adverse effects of the keto flu. The keto flu refers to a collection of symptoms associated with the body adapting to a ketogenic diet. Nausea, constipation, headaches, fatigue, and sugar cravings are common in some people who are adapting to a high-fat, low-carb diet. Keto supplements could also enhance athletic performance when training on a low-carb diet.
Best Keto Supplements
Magnesium is a mineral that is important for many cellular functions and helps regulate nerves, muscles, and the immune system. Most foods with high magnesium content are excluded from the keto diet because they contain a lot of carbohydrates. Examples of such foods include bananas, beans, whole grains, among others.
Magnesium plays key functions in the body such as the building and strengthening of bones, cardiovascular health, and the maintenance of blood sugar levels.
To make up for the magnesium nutrient missing in the diet, you should attempt to consume keto-approved, magnesium-rich foods like spinach, broccoli, kale, pumpkin seeds, and sunflower seeds.
To ensure you have the recommended amount needed, you should also take a magnesium supplement.
Iron is a mineral the body needs to make hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Iron deficiency in the body could lead to anemia which is a condition where there is a decreased level of hemoglobin in the red blood cells. Iron deficiency could also lead to feeling lethargic and weak, and your skin becoming paler.
Being on a keto diet, it might be challenging getting the required amount of iron needed for proper body function. It is therefore advised to consider daily iron supplements to provide the body the needed iron levels.
Medium-chain triglycerides, or MCTs, are a popular supplement among keto dieters. MCTs are quickly broken down by the liver and quickly enter your bloodstream where they can be used as a fuel source for your brain and muscles. MCT oils are a healthy fat and can be mixed into “butter coffee” or even cook with. MCT oil, which the body uses for fuel immediately, is derived from coconut or palm kernels. They can come in liquid or powder form.
It recommended that you start taking a small dose of MCT oil to determine your body reaction to the oil. You can thereafter increase intake to the suggested dosage once you establish your body does not react negatively to the oil.
Omega 3 Fatty Acid
The omega-3 fatty acid has a lot of health benefits. Among other things, the acids reduce inflammation, lower heart disease risk, and prevent mental decline.
Even more, studies have revealed that omega-3 supplements can maximize the ketogenic diet’s impact on overall health.
By supplementing your omega-3 fatty acids with your ketogenic diet, you would experience greater decreases in insulin, triglycerides, and inflammatory markers.
When shopping for omega-3 supplements, it is recommended that you opt for brands that combine omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Click here to learn more about The Benefits of Fish Oil and Omega 3
Calcium is a mineral that helps maintain bone health but also supports muscle and nerve communication. Your heart also needs calcium to function properly. Studies suggest that calcium may have benefits beyond bone health: perhaps protecting against cancer, diabetes, and high blood pressure.
Unfortunately, most foods that are high or rich in calcium are excluded from the keto diet because of their carbohydrate levels. By however limiting the intake of these foods, you could also become calcium deficient. This is where calcium supplements come in. They fill this important wide gap.
In summary, the preferred option is to consult with a dietician or nutritionist. This way, you can find out the supplements your body needs and the amounts in which they are required. If you are keen on supplementing your keto, using Omega 3, Calcium, Magnesium or Iron may be ideal to start with.