A ketogenic diet is an effective way one can control insulin resistance, lower blood sugar and even optimize their cholesterol. However, adjusting to a keto diet can be a challenge despite its delicacy. It requires one to properly select and utilize the type of supplements they take for them to reap maximum benefits of their carbohydrates. Most ketogenic dieters experience induction flu’ during the first stages of their diet. Below are the top supplements that can aid keto dieters to come out lean and strong.
Top Supplements for Ketogenic Dieters
Keto diet means switching from high carb foods to fat-filled foods. A reduction in carbohydrates leads to a decline in the essential electrolytes such as magnesium, sodium, and potassium. Magnesium deficiency is very common among keto dieters. Foods such as grass-fed liver can supplement magnesium deficiency. Too low or too high sodium can lead to cell and tissue damage. Sodium helps the body to regulate water, acid and blood pressure levels. It also helps to regulate electrical signals between the nerves thus promoting proper functioning of the brain. Potassium also aids in maintaining proper acid-base balance. 2-4 grams of these supplements per day is recommended for keto dieters. Lean meats and eggs naturally contain sodium. Additionally, drinking electrolyte rich fluids can help rid sodium deficiency.
Fiber is paramount for keto dieters. Foods with low carbohydrates are the best for ketogenic dieters. Fiber helps to make one feel full at all times. It also aids in supporting the good health of the gut. However, when taking fiber, it is vital to consider their carbohydrate levels so as not to exceed the required daily intake. Some fiber supplements such as Fiber 3 contain flax seeds. They have high-fat content and relatively low carbohydrates.
MCTs are a special source of fats to keto dieters. They are not like long-chain triglycerides that can be found in most foods. MCTs are absorbed quickly into the body and provide an instant energy source to the muscles and brain. MCTs, provide steady energy allowing one to make smooth adjustments in their diets. Nuts are excellent sources of MCTs.
Most people don’t take sufficient vegetables. There are several ways that one can add greens supplements to their diet. If one is taking eggs, then adding a handful of spinach can do wonders. Low-carb veggie juice also matches perfectly with cheese snacks. Additionally, experts recommend eating salad daily during dinner. Though it can be a challenge, one can get used to along the way.
Vitamin D is a potent supplement recommended for a keto diet. It is fat-soluble and acts as a hormone in the body. Vitamin D can be obtained naturally in foods such as fatty fish and some mushrooms. Dairy products such as yogurt and milk can be excellent sources of Vitamin D. Direct exposure to the sun helps to body to produce vitamin D. However, this can lead to the risk of skin cancer in case of excessive exposure. Vitamin D helps to maintain body strength and density.
Supplements provide excellent support to keto dieters as they adapt to their new living. However, when selecting ketogenic supplements, it is advisable to consider nutrition. The above are some of the top supplements for keto dieters.