Do Keto Right: How to Supplement on a Ketogenic Diet
Every millennial is talking about it. You probably have about a dozen friends on the diet right now. But what does it really mean to be on keto? To put it simply, a ketogenic diet is a high fat, moderate-protein, and low-carb diet similar to the Atkins diet, which can provide miraculous results in weight loss. However, it does require cutting out very important food groups for a certain period of time. Foods to avoid on keto include grains, low-fat dairy products, beans, added sugars, and starchy vegetables. This makes it all the more crucial to eat right and stay well supplemented throughout your diet program. Here are some great keto supplements to use for better results:
1. Digestive Enzymes: A ketogenic diet may require the consumption of a diet of 75% fat, which is pretty rough on the digestive system, especially if you’re new to keto. Those more accustomed to low-fat diets may experience adverse effects like bloating, diarrhoea, and nausea. Digestive supplements will contain enzymes like lipases and proteases which break down fat and protein respectively. This can aid in a peaceful transition into the keto diet.
Suggested Use: Take one supplement before meals until bloating, nausea, and diarrhoea have stopped.
2. Magnesium: Due to our society’s overdependence on fast food and processed food, every day it gets a little harder to meet your magnesium needs. Magnesium is essential in blood sugar control, immune support, and boosting energy. Keto can do a number on your magnesium levels since carbs like beans and fruit are mostly cut out of your diet plan. Taking a magnesium supplement every day can help improve energy levels during workouts, prevent muscle cramps, and improve sleep.
Suggested Use: Take a supplement of about 200-400g daily, and try including magnesium-rich ketogenic diet foods like avocados, pumpkin seeds, swiss chard, spinach, and mackerel.
3. MCT-Oil: Medium-Chain Triglycerides are different from long-chain triglycerides present in fats used to cook most foods. MCTs are broken down in the liver and metabolized quickly into the bloodstream to be used by the brain and muscles for energy. Though it is naturally found in coconut and palm oil, MCT is often taken as a supplement by keto practitioners for a more concentrated dose. MCT oil rapidly increases fat intake, which allows for constant ketosis, thus promoting weight loss.
Suggested Use: Start with 5mL or 1 tsp, and then up the dosage as per instruction from a licensed dietician.
4. Omega-3 Fatty Acid: EFAs or Essential Fatty Acids (Omega-3 and Omega-6) are necessary for the body’s normal function. Though most western diets are rich in Omega-6 fatty acids, they are low in Omega-3 fatty acids. Such an imbalance can cause inflammation and slow down crucial muscle recovery, especially when you start keto. Hence, it is important to supplement with good fish oil capsules containing a combined serving of at least 500g per 1000g of DHA and EPA, the health-giving components of Omega-3 fatty acids.
Suggested Use: Take 1 capsule a day, or 2 if you are vegetarian. You can also include fatty fish like sardines, salmon, and anchovies to improve your EFA balance.
5. Vitamin D: Vitamin D is important for the proper synthesis of calcium in the body, a nutrient often absent in a keto diet plan. It also helps in preventing inflammation, promoting bone health, supporting the immune system, and regulating cellular growth, all vital functions for those working out on a ketogenic diet. Since there are very few foods naturally rich in vitamin D, a deficiency in this salient nutrient is common, making supplementation key.
Suggested Use: Take one supplement a day or as recommended by a registered dietician.
Though the ketogenic wave has hit hard on gym-goers and fitness enthusiasts, one must remember that cutting out major food groups like carbohydrates only produces temporary results. Hence, sustaining a ketogenic diet for prolonged periods of time is considered by most nutritionists as unsafe. Make sure to run your diet plans by a registered dietician and maintain regular exercise even after getting off of keto. Supplements are a must during your keto nutrition journey, so make sure to use the right ones. HerbsDaily offers a wide range of supplements for keto diets that can go a long way in promoting a strong body fit for workouts during keto.