A Look at the Best Ketogenic Diet Supplements
Those who love the keto diet swear that it allows them to eat whatever they want and still lose weight. They talk of no need to count calories, steady satiety and energy levels, astounding mental clarity and in-general better wellbeing. It sounds perfect, but it doesn't always work for everyone.
What Can Go Wrong With the Keto Diet?
Some athletes struggle with athletic performance when they cut carbs. Some dieters struggle with "the keto flu" eve if they stick to the keto diet for a while. It's easy to understand why this happens. The Best supplements for ketogenic diet is a diet involves restricting the types of food that you take in, and this can lead to nutrient deficiencies if you are not studious about varying what you do eat within the "keto allowed" list. Ketogenic diet supplements help you stay on track while losing weight.
Can You Stay on the Ketogenic Diet Forever?
The keto diet is often used as a weight loss diet, but if you go on keto to lose weight then go back to your old habits once you reach your goal weight you will likely find that you regain the weight you have lost.
To keep the weight off you need to make a lifestyle change and that could mean following keto long term. There are some people who use keto as a long term diet for non-weight related reasons, such as people who suffer from frequent seizures and who find that following a keto lifestyle helps them to control the seizures.
There have been several long-term studies into the effects of the keto diet. It's clear that if someone who is obese uses the keto diet to lose weight then they will see an improvement in their health, including improved blood glucose, triglyceride, LDL and HDL cholesterol levels. From that point of view, the keto diet is good. There is, however, the risk of vitamin and mineral deficiencies, and there are questions about the wisdom of eating a lot of fat and so little fiber. Some studies suggest that the practice of having a 'cheat day' while on keto could damage your blood vessels.
If you're going to follow the keto diet then you may want to seek advice from a doctor before going onto it long term, to make sure you are doing it safely.
What Supplements Should You Take?
There are several ketogenic diet supplements which could be useful for maintaining your health while following such a restricted diet, let's take a look at some of the most popular ones:
- MCT Oil
MCT oil, or Medium Chain Triglycerides, is a form of fat that is metabolized differently to the more common long-chain triglycerides that are commonly found in food. MCTs are usually broken down by the liver and are a rapid source of fuel for your muscles and your brain. MCT oil is useful for the keto diet because it helps you to stay in ketosis. Many people who are new to the keto diet struggle to get the balance of fats and carbohydrates right.
- Vitamin D
Vitamin D deficiencies are common in the western world. While the body can make its own Vitamin D, most people who work in offices do not get enough sunlight, especially during the winter months, to support the generation of adequate levels of Vitamin D.
Being deficient in Vitamin D is something that can have several side effects, including a weaker immune system, poor bone health, increased inflammation, and a reduced ability to absorb calcium. Many people who are on the keto diet are already at risk of being deficient in calcium, so it is important that you pay attention to this nutrient balance.
There are not a lot of foods that are rich in Vitamin D - whether you're on the keto diet or not. So, even though Vitamin D deficiency is not something that is specifically a risk associated with living a keto lifestyle, it is still one of the most useful ketogenic diet supplements.
- Electrolyte Supplements
One of the most important ketogenic diet supplements for someone who is new to the keto lifestyle is electrolyte supplements. Starting the keto diet is usually associated with a period of increased water loss as you cut out carbohydrates and deplete your glycogen stores.
As you lose that water weight you may notice that your levels of potassium, sodium and magnesium dro and this can lead to the infamous "keto flu", with cramps, headaches and fatigue. You may also notice that you lose even more fluid and more electrolytes through sweating when you exercise.
Some people can make up for this by eating more nuts, seeds and green, leafy vegetables to take in more magnesium and potassium. Adding a small amount of sodium to your food can help, too. If you don't like those foods or you still feel crampy and tired then some electrolyte supplementation could be a good option.
Keto and Athletes
Transitioning to the Best supplements for ketogenic diet can be hard for athletes. Once that initial transition has been made, however, many athletes do find that they can perform quite well while in ketosis. The toughest part is managing that change in electrolyte levels.
Being in a state of ketosis does provide slightly different energy to using glycogen, however, and some people do find that they struggle with explosive power and with energy levels. To combat this, some athletes use BCAAs, creatine monohydrate and beta-alanine to help to prevent muscle burnout and fatigue and to promote better healing and muscle repair.
It may take some time to figure out what works for you when it comes to the keto diet. Even simple things such as changing your meal times around or having a very small amount of carbohydrates before exercise (but not going over your daily allowance) could help you to perform well as an athlete. Weight loss is simple, but the human body is a complex machine and what works for one person may not work perfectly for others.
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