The ketogenic diet is becoming increasingly popular, especially among athletes. It is based primarily on fats, with minimal carbohydrates, with an emphasis on simple sugars. In the keto diet, fatty acids are the fuel source, which results in many benefits for the body.
However, one must keep in mind that it involves changes in metabolism to which the body must first adapt. In addition, as the ketogenic diet differs from the traditional one and excludes certain products, supplementation of certain nutrients may be necessary.
What is the ketogenic diet?
The ketogenic diet is mainly based on fat, approximately 80 to 90% of the total caloric needs. Carbohydrates and protein are limited to 10-20%. It should be noted right away that everyone’s body is different, and you need to determine the optimal supply of carbohydrates by trial and error.
If someone wants to achieve a state of ketosis, then it is necessary to check the level of ketone bodies in the urine. Just get the appropriate strips to test urine. One can also use a glucometer and suitable strips. This is only needed at the beginning of your journey with the keto diet, that is, while your body is adapting.
Signs of ketosis include acetone smell from your mouth, weight loss, increased energy and concentration, decreased appetite, constipation/fat diarrhea, temporary drop in form, trouble sleeping, or more profound and better sleep.
You have to watch out, especially with eating products containing carbohydrates, i.e., bread, sweets, pasta, groats, rice, oatmeal, potatoes, fruit. A ketogenic diet should be based on meat, fish, seafood, eggs, whole-fat dairy, butter, olive oil, coconut oil, low starch vegetables, low sugar fruits, nuts, seeds.
The ketogenic diet is highly beneficial for physically active people, athletes. Bodybuilders, during preparation for competitions, very often use the ketogenic diet. It helps to accelerate fat burning and get mental satisfaction from eating. The ketogenic diet works great in speed sports and combat sports.
Is supplementation on the keto diet necessary?
It is necessary to prepare appropriately for the ketogenic diet. This is especially important for people who have been on a high-carbohydrate diet, which means that they based their entire energy metabolism on sugars and avoided fat like the proverbial fire. Beneficial are supplements that accelerate the adaptation of the body to a new nutritional model.
They allow you to avoid unpleasant symptoms such as headaches, fatigue, brain fog, constipation. These are, of course, temporary signs, which will pass with time, but thanks to supplementation, you can avoid them entirely or reduce them to a minimum. Keto supplements also speed up the transition into ketosis and the production of ketones on which the body will function from now on.
Supplementation also has the advantage of reducing the risk of nutritional deficiencies, electrolyte imbalances. There is no shortage of supplements that help control the feeling of cravings and counteract the wolf attacks of hunger and cravings for sweet high-sugar products.
Supplements on the keto diet are also worth reaching to avoid problems with the digestive system and improve the absorption of increased fat supply.
Supplements on the keto diet will give you an extra boost of energy, speed up recovery and help you recover from intense physical training. You can also count on eliminating inflammation and muscle soreness. Some people develop symptoms of the so-called keto flu, which is simply due to changes occurring in the body-switching from burning carbohydrates to fat.
The unpleasant discomfort usually occurs at the beginning of a change in current eating habits. Keto supplements reduce the cravings and counteract the cravings for sweets and snacks between meals. Supplementation also serves to support the immune system.
It is worth implementing because it protects the heart, brain, and circulatory system. In favor of supplements designed for people on a ketogenic diet is the effective burning of body fat and maintaining a high level of physical activity.
What to supplement on a ketogenic diet?
While on a ketogenic diet, you should remember to supplement essential minerals. Therefore, it is worth reaching for electrolytes that will improve your mood, increase hydration, eliminate the feeling of tiredness and headaches.
Sodium is necessary for the proper functioning of muscles and nerves. Magnesium is also essential as it regulates blood sugar levels, gives energy, improves the immune system, prevents muscle cramps and mood swings, makes it easier to fall asleep, and reduces irritability.
Another mineral is potassium, which can not be lacking for the efficient functioning of the nervous system. It is responsible for oxygenation of the brain, enhances concentration, improves thinking, and is essential for maintaining acid-base balance in the body.
Which keto supplements to choose from?
On a ketogenic diet, omega-3 fatty acids are essential, reducing inflammation, protecting the heart, and improving the body’s overall condition. You also can not miss vitamin D, which is necessary for proper gene expression, an efficient immune system, proper calcium-phosphate metabolism, conduction of nerve impulses.
Do not forget about folic acid for the appropriate functioning of the circulatory and nervous systems, removing homocysteine from the body. You will also need vitamin C, a potent antioxidant necessary for the production of collagen (strong bones, joints, intestinal lining).
It is also worth implementing probiotics and prebiotics into the diet, responsible for the proper absorption of nutrients and an efficient immune system. Supplementation with B vitamins is also recommended. It is best to equip oneself with a preparation containing the whole complex of them. They are necessary for the proper functioning of the nervous system, regulate metabolism, improve concentration and memory, prevent vision problems and anemia.
On a ketogenic diet, it is recommended to reach for supplements such as exogenous ketones, beef protein, MCT oil, keto multivitamins, ashwagandha, CBD oil, digestive enzymes, turmeric, creatine monohydrate, caffeine, HMB, beta-alanine.