The ever popular Ketogenic diet relies on high-fat, low-carbohydrate foods to allow the body to burn stored fat, rather than carbohydrates, this is a process called ketosis. It can help you lose weight and reduce your risk of type 2 diabetes and other diseases. But the keto diet often means cutting out certain foods, which is where things get tricky.
Grains, most fruits, beans, and some dairy are a no-no for keto dieters, which unfortunately means you could be missing out on key nutrients. Taking keto supplements can replenish these vitamins and minerals and even help your body stay in ketosis longer.
Any type of restrictive diet, especially diets like keto that eliminate or limit entire groups of macronutrients, can lead to certain deficiencies down the road, explains Riley Rearden, LA Foods Territory culinary manager .
Magnesium and vitamins B and C are common nutrient deficiencies on keto shopping list, for example. Losing these nutrients could leave you fatigued , weak, or hazy.
Nutrition experts say that adding supplements can help ensure you're getting enough of these nutrients and keeping you healthy, while meeting your ketogenic weight loss goals. However, choosing supplements wisely is key, as they are mostly not regulated by the Food and Drug Administration (FDA). So what supplements should you take with keto? Why do you need them and where should you buy them? Here you have everything you need to know.
KETOGENIC SUPPLEMENTS
A ketogenic diet often looks different from person to person. So there are a few reasons why you might want to take keto supplements, Rearden says. Supplements add nutrients that are missing from your diet and can help extend your body's periods of ketosis, which could help you lose weight.
It's important to know that the ketogenic diet can be done in a very healthy or very unhealthy way depending on the food groups you focus on, she says. If you lean a lot on bacon and dairy and neglect healthy plant fats, greens, and other greens, you are missing out on the essential micronutrients our bodies need to thrive.
The most important thing to remember is that while supplements can help, they should not replace eating healthy foods rich in vitamins and micronutrients. It's best to think about taking supplements while on keto as a way to help your body achieve ketosis more efficiently, lose weight, and minimize the effects of the keto flu , which can appear after starting the diet and comes with symptoms like headaches, constipation, and fatigue.
According to The Cleveland Clinic , the keto diet shifts the body's energy source from burning glucose from carbohydrates to burning ketones produced from fat. This ketosis process speeds up metabolism, fights hunger, increases muscle mass, and improves the risk of high blood pressure and heart disease. For this reason, MCT , or Medium Chain Triglycerides, is a popular ketogenic supplement , because it can help increase fat intake, increase ketone levels, and help you stay in ketosis longer. MCT oil is easily absorbed, balances blood sugar, and can help you maintain ketosis if you eat too many carbohydrates, Rearden says.
MCT is something most people can benefit from, as it can improve cognitive function, can help with weight loss, and is a natural antifungal, adds Samantha Presicci, registered lead dietitian for the meal delivery service. clean feeding. Kitchen Snap .
THE BEST KETOGENIC SUPPLEMENTS
In an ideal world, you would get all your nutrients from your diet and only use supplements to add missing vitamins and minerals to aid the ketosis process.
However, this is clearly not the case for everyone on the ketogenic diet, as keto limits fruits, some vegetables and dairy, grains, and legumes. This means you could be at risk for micronutrient deficiencies, such as B vitamins , vitamin C , magnesium, phosphorus, selenium, omega-3 fatty acids, and antioxidants. Dietary fiber is also limited in some ketogenic diets and can lead to constipation if not properly supplemented or integrated into your meals, Rearden says.
However, when it comes to taking supplements to replace these nutrients, there is no one-size-fits-all approach. Since everyone is different and has different needs, I generally don't recommend a uniform approach to supplementation across the board, Presicci says, noting that he often recommends basic supplements to most people, whether they follow one ketogenic diet or not, that is, a high-quality multivitamin, vitamin D. , magnesium and fish oil.
Omega-3 fatty acids , found in fatty fish, are a healthy protein source for keto dieters, but if you rely on too many prepackaged and processed keto foods (keto pumps are an example of this), you may be missing these key nutrients, which could cause inflammation. Fish oil is rich in omega-3 fatty acids, which helps reduce inflammation and reduces the risk of heart disease and lowers blood sugar levels.
Magnesium is an energy booster and it also regulates blood sugar and supports the immune system. Vitamin D helps the body absorb calcium, which may be limited for ketogenic dieters and non-dairy eaters.
If you're looking to speed up ketogenic weight loss results, exogenous ketones can help. These are externally created ketones and the supplements are usually beta-hydroxybutyrate types of ketone or BHB.
Exogenous ketones come in supplement form and act similar to MCT oil to help you maintain ketosis and are said to improve energy and brain function, Rearden says.
Tumeric is another supplement that can benefit Keto dieters, and anyone else, he says, helps reduce inflammation in the body, which will support your Keto experience.
Also, look for methylated B vitamins, which help regulate body systems, like folic acid.
KETOGENIC SUPPLEMENTS TO AVOID
If you are following the ketogenic diet in the healthiest way possible, supplements are probably not necessary as you are getting the nutrients you need. But if you're messing with your diet and not eating healthy fats and protein, you may need to make up for some deficiencies.
Before you go out and buy a bunch of supplements, Presicci recommends working with a nutritionist or other healthcare professional, who will review your diet and lifestyle, and perform micronutrient tests to recommend the supplements you really need and monitor your health to make sure. you are taking supplements the right way. If you have health problems or take any medications, talk to your doctor before taking keto supplements.
Presicci explains that you should always look at the ingredient list and avoid supplements with additives like gluten , soy or sugar.
Also, while on keto, avoid taking weight loss supplements or diuretics, Rearden says. Dehydration can be a side effect of the ketogenic diet, so you shouldn't encourage any additional water loss.
Also, avoid any medications or supplements that affect your blood sugar levels, because ketosis is dependent on the glucose levels in your blood, she says.
WHERE TO BUY KETO SUPPLEMENTS
Once you've decided which supplements are right for you on your ketogenic diet journey, which ones should you buy and where should you buy them? It is worth nothing that the FDA does not regulate dietary supplements for safety or efficacy, but urges consumers to consult with supplement manufacturers for information to support any claims made and details on the safety and efficacy of the products.
It's definitely important to do your own research, and feel free to contact a brand's customer service to ask about their quality control, research, and ingredient sourcing, Rearden says.
Higher-quality supplements may be more expensive, but they can be worth it. With supplements, you get what you pay for, Presicci says. High-quality options will not be cheap, but they will be much more effective.
DAILY PARADE
Celebrity interviews, recipes, and health tips delivered to your inbox. Email address Please enter a valid email address. Thanks for signing up! Please check your email to confirm your subscription.
The brands that doctors, naturopaths, nutritionists and other health professionals carry in their offices are often a safe bet, Rearden adds. They are typically made for medical grade purposes and dosages and tend to be backed by stringent quality testing and research, she says. There are so many supplements on the market that will help you determine which ones are best for you and your personal needs.
If you don't have access to a doctor, naturopath, or nutritionist who can sell you a supplement, visiting online retail stores like Amazon, GNC, and The Vitamin Shoppe can be great options for buying supplements once you've done your research.
No comments:
Post a Comment