We've all heard of the famous Keto diet that took the world by storm. It has become more and more popular among people of all ages. This weight-loss program is based on a process called ketosis. Ketosis is when the body burns fat instead of carbohydrates and uses it as an energy source. Besides just helping you lose weight, ketosis will make you feel less hungry and help you keep your muscle mass.This type of dieting has some benefits other than weight loss, such as preventing epilepsy seizures, lowering the risk of heart disease and helping people with type 2 diabetes and metabolic syndrome. It can also affect acne, cancers and nervous system diseases. But keeping up with this diet can have side effects such as headache, fatigue, constipation, nausea, dizziness, cramps, sore muscles and bad breath.
What Supplements to Take?
Because keto eliminates many foods for consumption, people have to find a way to incorporate some of the missing nutrients our body needs. This is where supplements come in and do their job. Depending on your daily food menu, you should make a supplement plan. If you consume a lot of sardines or salmon, omega 3 won’t be necessary. It all depends on you.
Protein Powder
People don’t talk about protein enough during their keto dieting, and it’s often forgotten. This is where protein powders come in handy. But not all protein powders are keto-friendly. Keto protein powders have specific nutrient measurements, they should have 65-70% fat, 25-30% protein and 5% or fewer carbohydrates. The carbs are low in order to boost the ketosis process in our body. Experts recommend consuming keto protein powders if you’re active and exercising. Here are some of the protein powders that are keto-friendly.
Grass-Fed Whey Protein Powder
This protein is high quality and doesn’t contain any hormones, GMOs or steroids. It's digested and absorbed easily in our body, and it is rich in amino acids that help with muscle building and growth. Lactose-intolerant people can also consume it.
Casein Protein Powder
This protein powder is slow-digesting and makes you feel satiated longer. This is why people use it to replace a whole meal and reduce calorie consumption. It strengthens the bones with the calcium and phosphorus and promotes muscle growth. If you eat it 30 minutes before going to bed, it will help post-exercise recovery.
Collagen Protein Powder
Collagen is good for the health of your ligaments, joints and tissue. It promotes muscle growth, prevents injuries and also helps your skin by making it wrinkle-free and youthful.
Pea Protein Powder
This protein is great for vegans because it’s plant-based. It can be as effective as other proteins and it promotes muscle growth and muscular health, spends energy and controls appetite.Always examine and look at the ingredient list printed on the package. Many manufacturers will put “low-carb” and “keto-friendly”, but that’s not the case. If the product is a keto protein powder, it mustn't have:
- Additives;Added sugars;Food colourings;Soy;Steroids;Hormones;GMO.
Magnesium
Magnesium is a type of mineral that’s very beneficial to our body. It boosts our energy, supports the immune system and regulates blood sugar levels. A significant number of people worldwide have or are at the risk of having magnesium deficiency, especially those on the keto dieting regime. Because many magnesium-rich foods are also high-carb, people who practice keto have even more difficulties in obtaining magnesium in their bodies.This deficiency can be regulated by taking 200-400mg every day. This supplement will reduce muscle cramps, irritability, and other symptoms connected with keto dieting. If you don’t like to take so many magnesium supplements, there are some keto-approved foods you can consume, such as avocado, spinach, pumpkin seeds, Swiss chard and mackerel.
Omega 3 Fatty Acids
Supplements that belong to this group are fish and krill oil. They are rich in eicosatetraenoic acid and docosahexaenoic acid. These acids are known for preventing mental decline, lowering the risk of heart diseases, and reducing inflammation. When people are following the keto diet, they create a disbalance in the omega3 and omega 6 ratios because the food is high in fat.Natural omega 3 fatty acids are commonly found in marine life such as sardines, salmon, tuna and herring. It's also found in nuts and seeds, plant oils and fortified foods like yogurt, milk, juices, and infant formulas. Depending on how much of these foods you consume in your healthy keto diet, you should regulate the omega 3 consumption accordingly. Be careful when buying this supplement, choose from trustworthy manufacturers and consult with your doctor before starting.
Vitamin D
Vitamin D is important for our overall health. Being on keto doesn’t necessarily mean that you have vitamin D deficiency, this is a common worldwide problem. Before taking this vitamin, run a blood test to see if you need this supplement. It has a lot of health benefits, such as:Improving calcium absorption;Supports the immune system;Regulates cellular growth;Promotes bone health;Lowers inflammation.
Doctors and experts recommend taking vitamin D as a supplement because not many foods have it as an ingredient. Some of them are salmon, tuna, beef liver, egg yolk and sardines. The recommended daily dosage is 1500 to 2000 IU. But if you’re exposed to the sun regularly you can lower the dosage because the sun is the top provider of vitamin D.
Electrolytes
Electrolytes are the minerals that conduct the electrical charges through our bodies. They power up our nervous system. Low-carb diets are often low in these electrolytes and our body lacks sodium, potassium, phosphorus, bicarbonate and chloride. Fruit is rich in them, but it’s forbidden in keto dieting. This means more electrolytes out and fewer electrolytes in, which causes disbalance and deficiency.This deficiency can cause fatigue, headache, insomnia and irritability, that’s why supplementing your body with electrolytes is important. Based on the daily intake of natural electrolytes, you should control the intake of supplements. Doctors suggest around 3-5g of sodium and 4.7g of potassium. Be careful when you transition from keto to regular eating habits. These levels might increase and lead to new health problems.
In Summary
The keto diet is suitable for people who want to lose weight, have diabetes or want to improve their metabolism. It may not be ideal for everyone, so consult with a doctor about your health and eating plan before you do it.
