With the growing popularity of the ketogenic diet among people seeking to lose weight and fitness, the proper method of a keto diet or other high fat and low carbohydrate diets is important.
As you know, in a ketogenic diet, food choices are limited, so using a series of nutrient supplements would be a good idea. Ketogenic diet supplements help people reduce the side effects of keto flu and even increase exercise performance. We will introduce you to the best supplements of the ketogenic diet.
Magnesium is a mineral that boosts energy, regulates blood sugar and strengthens the immune system. Research shows that people are at risk for magnesium deficiency due to the use of medical drugs, excessive consumption of processed foods, and other factors. In the ketogenic diet, it is much harder to provide the body with the magnesium it needs because foods high in magnesium such as beans and fruits have high carbohydrates. That’s why magnesium is one of the best supplements for the ketogenic diet. Consume 200 to 400 mg of magnesium daily. Magnesium-containing supplements help reduce muscle aches, improve nighttime sleep, all of the symptoms experienced when entering a ketogenic diet.
If you want to increase magnesium intake through foods that are allowed in a ketogenic diet, you can focus on these foods:
– Swiss lettuce
– Pumpkin seeds
– Mackerel Fish
- Medium-chain triglyceride (MCT)
Medium-chain triglycerides (MCTs) are the best supplements in the keto diet. These fats have a different metabolism than the high chain triglycerides found in most oils. MCTs break down in the liver and enter the bloodstream very quickly and are used by the brain and muscles as a fuel source. Coconut oil is one of the richest natural sources of medium-chain triglycerides, which make up about 17% of the fats in coconut oil. If you take MCTs as a supplement, you get more of these fats, and it is helpful for people on a ketogenic diet.
Medium-chain triglyceride supplements help people increase their fat intake quickly. As a result, the levels of ketones increase and remain in the ketosis phase.
MCT supplements help to lose weight and increase satiety and is a great tool for weight loss in a ketogenic diet. MCT oils can be added to protein shakes and smoothies. In the beginning, take 1 teaspoon to understand the reaction of the body and then gradually increase the amount of consumption. Side effects of MCT can be diarrhea or nausea.
Omega 3 supplements containing EPA and DHA are the best ketogenic supplements that can benefit you in several ways. EPA and DHA help reduce inflammation, lower the risk of heart disease, and prevent dementia. An imbalance between omega-6 and omega-3s increases inflammation in the body and increases the risk of inflammatory diseases. The use of omega-3 supplements, especially for people on a keto diet, preserves the omega-3 / omega-6 ratio. One study found that people who took the omega-3 supplementation diet simultaneously experienced tremendous decreases in triglycerides, insulin, and inflammatory symptoms. If you want to increase your intake of omega-3s naturally, you need to increase the consumption of salmon, sardines, and anchovies.
Having an optimal level of vitamin D is very important for your health. A ketogenic diet doesn’t necessarily put you at risk for vitamin D deficiency, but since vitamin D deficiency is common, supplementation with this vitamin would be a good idea. Vitamin D is important for many body activities such as facilitating calcium absorption. Calcium is deficient in the ketogenic diet, especially in those who are unable to tolerate lactose. Vitamin D is also responsible for boosting the immune system, regulating cell growth, improving bone health and reducing inflammation in the body. Since only a few foods are good sources of vitamin D, many experts recommend that you take vitamin D supplements in your ketogenic diet.
One of the complaints of people following the ketogenic diet is high levels of fat that make it difficult for their digestive tract. About 75% of the keto diet is fat, For this reason, there is a risk of diarrhea and nausea for people who have not had a high-fat diet. Besides, the ketogenic diet contains a balanced protein and may be high for some people, resulting in side effects. If you also experience gastrointestinal problems such as diarrhea, nausea and bloating at the onset of the ketogenic diet then digestive enzyme supplements will be good supplements for the keto diet. Digestive enzymes help break down fats and proteins and improve your digestion.
Exogenous ketones are ketones that are derived from external sources while endogenous ketones are naturally produced by the ketosis process in the body. Exogenous ketones are used to increase blood ketone levels in the ketogenic diet. Aside from the fact that Exogenous ketones help you get into the ketosis phase faster, there are other benefits to your health. For example, ketone supplementation helps increase athletic performance, accelerate muscle recovery, and reduce appetite. However, research on ketone supplements is limited and some experts believe that it is not necessary for people following keto diet.
Increasing the consumption of vegetables is something that everyone should focus on. Vegetables contain a variety of vitamins, minerals, and powerful plant compounds that help fight inflammation, lower the risk of disease and improve body function. If you do not have a ketogenic diet then you do not need to restrict the consumption of vegetables but if you have a keto diet then it is difficult to consume enough vegetables. An easy way to increase your consumption of vegetables is to add vegetable powder supplements to your diet. Most vegetable powders contain a combination of vegetable powders such as spinach, spirulina, moss, cabbage, broccoli, and other vegetables. Vegetable powders can be added to beverages, shakes, and smoothies and can easily increase nutrient intake.
Focusing on dietary minerals is very important to people following the ketogenic diet, especially when starting this diet. The first week of a ketogenic diet is challenging because your body wants to adapt to low carbohydrates.
The result of complete compliance with the ketogenic diet is “eliminating water retention”. Sodium, potassium and magnesium levels drop in the body, leading to symptoms of keto flu such as headaches, muscle aches, and fatigue. Also, athletes with a keto diet experience increased electrolyte excretion through sweat. One of the best ways is to increase consumption sodium on diet. Simply adding salt will help you increase the electrolytes.
Increasing the consumption of potassium and magnesium is also important because these minerals are also excreted in the keto diet with water. Dark green vegetables, nuts, avocados, and grains are high in potassium and magnesium. Electrolytes are also available as a supplement.
- The best ketogenic diet supplements to increase exercise performance
Athletes who want to exercise in addition to a ketogenic diet can benefit from the following supplements:
– Creatine Monohydrate: Much scientific research has been done on creatine monohydrate supplementation and has been shown to help increase muscle mass, improve exercise performance, and increase strength.
– Caffeine: An extra cup of green tea or coffee is useful for exercising and helps increase energy levels, especially in people following a ketogenic diet.
– BCAA: BCAA supplements help reduce workout-related muscle injuries, muscle burns, and fatigue during exercise.
– Beta-alanine: Beta-alanine contains amino acids that help prevent fatigue and muscle burn in the ketogenic diet.
- The final word on the best supplements for the keto diet
The high fat and low carbohydrate diet are used for a variety of reasons, including fat burning. Some supplements can help people with fewer challenges and reduce the symptoms of keto flu. Besides, ketogenic dietary supplements help improve the nutritional value of your diet as well as your exercise performance.