All About Keto Supplements
- 11 Jun, 2020
Before knowing about the keto supplements, it is better to have a little knowledge about what supplements are and why we need them. Supplements are the tablet form of any vitamin and mineral. They can be easily available in tablet or pills form without any prescription.
Generally, it is advised for the vegetarians to keep up the intake of all the vitamins and minerals. If there is any nutrient which is deficient then they can go ahead with the supplements.
The keto diet or ketogenic diet is a very popular and well known diet procedure these days. Because of the high fat and low carbohydrate diet plan, an individual might develop deficiency of a certain nutrient.To optimize all the nutrients in a proper amount of quantity, an expert might advise you to take some keto supplements.
Some keto supplements can also help you in improving the keto diet procedure. It might also increase the effectiveness of the diet. It can also be helpful for the people who suffer from the keto flu.
Before knowing about the supplements which can be used and are necessary to take during the keto diet, it is important to know about the difference they could make. So the first step would be to know a little about the importance of keto supplements while starting a ketogenic diet.
IMPORTANCE OF KETO SUPPLEMENTS
Although there isn’t any doubt that even in a ketogenic diet there could be various options for vitamins and minerals. Even the diet plan is made considering the fact that there will be restrictions in certain high nutrient rich foods.
Still, keto supplements become a necessity because of all the restrictions during weight loss procedure of keto diet
The reduction in the daily carbohydrates diet is necessary to reach ketosis. This might also lead to the deficiency in the nutrients. You must take supplements to keep the body on a normal track.
1.KETO SUPPLEMENTS FOR FAT LOSS
Electrolytes, which have been always known to maintain the sodium balance in the body, are also effective for weight loss. They help the ketogenic in an indirect way but are an aid for the diet.
Keto supplements like MCT oil, fish oil, l-glutamine are very helpful in maintaining the keto diet and also helps in giving the body proper nutrients. It is important to know that our body needs proper nutrients to run the metabolism.
2.TO REMAIN IN KETOSIS
To remain in a ketosis process, proper supplements are necessary. It is not the case that you will take any supplement and it will fulfill your body needs. You must know that you are in a keto diet procedure. So, even the supplements should compliment it.
Proper supplements can provide you with the achievement of ketosis until you are on a keto diet. It won’t hinder your health and will help you to prevent the intake of any unwanted food.
3. HELPS IN WORKOUT
Ever thought that such a restrictive diet could even hinder your workout routine? Yes it can.To maintain your workout routine the expert may advise you to continue with the supplements. It will provide you with the energy which your low carbohydrate diet cannot.
The keto supplements can provide you with the adequate amount of nutrients to cope up with the workout stress.
4. CELL RECOVERY
For the cell recovery, it is known that fat can keep cell regeneration procedure safe and sound. Yet, this cannot be the only component.For the cell recovery procedure as well there are many nutrients which work together and regenerate the cell. The whole body provides that particular cell injury with all the necessary components which can leave the body weak.
To cope up with the cell recovery stress, there shall be a limited amount of nutrients in the body so that it doesn’t create scarcity in your body during harsh conditions.Those who have had epilepsy also start a ketogenic diet for the treatment. It has been observed that keto diet didn’t only help in losing weight but also treated epilepsy.
5. HELPS IN BOOSTING YOUR BRAIN
The keto supplements are also helpful in providing the body with a particular amount of vitamins and minerals. These supplements will keep your body healthy and charged.If there is no tension in your body, (regarding any cell injury or DNA damage or recovery from any disease) it becomes easier for the body to take up those supplements and provide the brain with the healthy space.
Now, it is time to know about the keto supplements which are generally used by every expert. It is advised to not refer yourself any keto supplements. It is important to look for the contents and nutrition value.
Also, you must take those keto supplements which you cannot consume in your diet plan. People who are vegan might face the issue of many such nutrients which are deficient in their body. They can treat themselves with those certain products.
Let’s know about certain keto supplements which are advised by the experts.
During ketogenic diet, it is a universal problem to incorporate such a type of food which would increase the energy in the body with the improvement in immunity. Magnesium is a mineral which conducts various processes in our body such as food metabolism, transmission of nerve signal, fluid balance and maintenance of bone health.
This is the first keto supplement because in our keto diet we are asked to restrict the food such as beans and fruits which are magnesium-rich. The daily intake of magnesium must be from 200-400 mg, especially when you are on keto diet. If this particular range isn’t reached then you actually need a supplement for magnesium.
The absorbable forms of magnesium are magnesium glycinate, magnesium citrate, magnesium lactate, magnesium chloride.Supplementing your diet with magnesium tablets or supplements will help you to relieve certain symptoms of ketogenic diet. Symptoms like muscle cramps, sleeping difficulty and irritation are reduced to a very high amount. But the symptoms will be a short term problem.
MCT also known as medium chain triglycerides are also very popular keto supplements. It is most commonly found in coconut oil.The benefit with the MCT is that it doesn’t follow the process of long chain fatty acids. The liver disintegrates the MCT in such a way that it quickly enters the bloodstream. The product of the breakdown then becomes the fuel to boost the energy in your brain and muscles.
This is the reason why experts focus on the importance of coconut oil. It is the richest source of MCTs. It contains approximately 18% of the MCTs. If you are not the one consuming coconut oil in an adequate amount, then you can take supplements for the same.
The keto supplements for MCTs help the people to reduce the weight readily by increasing the amount of ketones in the body. This lets you stay in ketosis. It also increases the satiety level.
OMEGA-3 FATTY ACIDS
Omega-3 fatty acid is a supplement which is generally consumed by only sea foods. You can also get it by either fish oil or krill oil. The major components present in them are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA are helpful for the body in various ways such as reduction of inflammation in the body, decline in risk of heart diseases and prevention of mental degradation. The inflammation in the body can also be caused due to the imbalance in the ratio of omega-6 fatty acid and omega-3 fatty acid.
It is common for people who follow a ketogenic diet to face the inflammation because omega-6 is highly present in vegetables and oils.
To maintain that, experts might provide you with omega-3 fatty acid to balance the ratio.Now, it must be noted that the 50% content in your omega-3 fatty acid supplement should be of EPA and DHA.It also helps in decrease in insulin, triglycerides and inflammation levels. It also prevents the further weight gain.Those who are on blood-thinning medications must consult their doctor first as the supplements can further thin your blood.
Vitamin is a very important nutrient which is generally known by everyone. Vitamin D can be consumed by sunlight in a higher amount. You can also get vitamin D content by intaking foods like dairy products, cheese and so on.
Deficiency in vitamin D is very common that is why experts ask you to continue with the supplements.It helps in probably all the functions of our body. It helps in inducing the absorption of calcium.Except that, it also helps in building your immune system, regulating the cell growth and maintaining the bone health. Even vitamin D plays a great role in lowering the inflammation.
If you have already started with the keto dieting, then you must be facing a little problem with digestion. Digestion issues are one of the disadvantages of a ketogenic diet. Because of the high fat content in the diet, it takes time to adjust with the new system of digestion.
To stop the unpleasant gastrointestinal symptoms, experts might provide you with the supplements rich in digestive enzymes.Digestive enzymes will contain proteases, lipases which will break down fats and proteins. They help in optimization of the digestion in an easier manner. Digestive enzymes will help in relieving the pain and the symptoms of the keto flu.
Those who are into workout, it helps in relieving the soreness after the workout. Also it reduces the morning sicknesses.Do keep in mind that when you go to buy digestive enzyme supplements, the lipase amount should be higher. Lipase helps in breakdown of the fat and similarly will also help in the weight loss process.
Before knowing about why it is important to include exogenous ketones, let us know what exogenous ketones actually are. Exogenous ketones are those ketones which are not made by the body itself whereas it needs the ketogenesis process to produce them.
To increase the ketones level in the blood, the experts advise the keto dieters to intake exogenous ketone supplements in their diet. It also lets you achieve the ketosis process much easily and rapidly.The people who want to increase their athletic performances and elevate their muscle recovery are mostly the consumers of the exogenous ketones.The most common form of exogenous ketones are ketone ester and ketone salts.
Transitioning yourself from normal diet to ketogenic diet can create many amendments in your body metabolism and your diet. The one change is the loss of water from the body. This water loss decreases the amount of electrolyte present in the body.
The well known symptoms of keto flu might also start taking over the body. There will be a sudden decline in sodium, potassium and magnesium. Those who are working out or are athletes lose greater amounts of fluid and electrolytes than a normal person.
The addition of sodium, potassium electrolytes simply increase the water in the body and bring back the body to normal routine.If you are a patient of BP low then you are advised to not wait from electrolyte loss and continue with the keto supplement from the starting day of your keto diet.
L – THEANINE
L theanine is a known amino acid which you cannot consume because of any food product. You can only consume it through green or black tea. But you cannot consume the tea in such great amounts. That is why it is advised to take them in a powdered form.
Those who have been struggling with the sleep and anxiety problems during keto diet duration are later recommended with either powdered or tablet form of L theanine. It also improves the mental cognition and clears the mental fog.
These are certain keto supplements which help you to go through the keto diet process smoothly. It is not important to take all of the above stated supplements.
According to your previous history and medical examinations, there will be certain recommendations and prescriptions. Whereas, certain times those who have started keto diet and facing some problems are provided with the keto supplements.
The range of the quantity also varies person to person. There are various keto supplements available in the market which are all in one and contain the above keto supplements in an appropriate amount. These supplements can help you to start the supplementation without any recommendation.The keto supplements are not to harm your body if taken in the right amount.