Let's take a look at some supplements that are important to take on a ketogenic diet.
During the first few days of the keto diet, less insulin is produced, and your body's response is to get rid of any excess water, resulting in rapid weight loss. However, as the body is constantly being asked to excrete water, electrolytes are lost along the way.
Electrolytes are imperative in your keto diet plans because they play a very important role in the body.
These nutrients are responsible for balancing your pH, transferring nutrients into cells, flushing waste out of your cells, monitoring the amount of fluid in the body and allowing the body's major systems to function, including your heart, your brain, your muscles and your muscles. and the nerves.
Electrolyte deficiency may cause “keto flu,” which can cause nausea, vomiting, headache, fatigue, dizziness, insomnia, and constipation.
These symptoms may disappear within a few days to a few weeks. Proper hydration and electrolyte consumption can help reduce the duration of keto flu.
So, let's deepen the electrolytes.
Sodium is responsible for maintaining fluid balance and regulating blood pressure. It also helps with normal nerve and muscle function.
If you are an athlete and after the ketogenic diet, excess sodium can be excreted by the body during sweating. This will cause a drop in energy and performance.
Sodium is often found in many foods and drinks. However, with the possible onset of “keto flu”, dietary sodium should be increased in the body. Adding sea salt and broth can improve your electrolyte level.
Sodium supplementation is not common, as most Americans are more concerned about dietary approaches to reduce their sodium intake. The recommended sodium limit in the diet should not exceed 2,300 milligrams per day, and 1,500 milligrams per day for anyone with hypertension or prehypertension.
It may be easier to find a supplement containing salt and other electrolytes. Due to a possible problem of excess salt in the diet, it is recommended to consult your doctor before changing your sodium intake.
The responsibilities of potassium in the body are the same as those of sodium and have a significant effect on muscle contractions, especially on the heart. Low levels of potassium can affect your heart rate.
This mineral is found in fruits, vegetables, lentils, dairy products and proteins (meat, poultry, and fish).
Potassium deficiency, hypokalemia, can be manifested by constipation, fatigue and muscle weakness.
Severe hypokalemia may lead to increased urination and blood sugar, impaired brain function, muscle paralysis, and cardiac arrhythmias.
Prolonged potassium deficiency can increase blood pressure and risk of kidney stones, as well as the depletion of calcium in the bones.
The recommended amount of potassium is 4,700 milligrams in adults over 19.
Fatty acids and oils
Another risk of a ketogenic diet may be the increased risk of cardiovascular disease. Hyperlipidemia can occur because this diet is rich in total fat.
Some may find this diet difficult to follow. It can be difficult to hide the excess fat in the diet and find the regiment palatable.
Traditional ketogenic diets were mainly composed of saturated fats.Increased intake of saturated fats can lead to elevated low density lipoprotein (LDL) cholesterol levels.
As a result, over time, adherence to this diet can lead to cardiovascular disease.
Omega-3 fatty acids
Today, the traditional ketogenic diet can be modified to include more monounsaturated and polyunsaturated fats, such as olive oil, avocados, nuts, seeds, etc. These are the fats helps to protect your heart and lower your cholesterol.
The researchers found that manipulating the ratio of saturated and unsaturated fats could reduce average cholesterol and triglyceride levels in children on a ketogenic diet for the treatment of epilepsy.
If you or anyone in your family has ever had hyperlipidemia, you may have heard about the benefits of omega-3 fatty acids and how these fatty acids can help lower cholesterol.
Over the years, studies have confirmed the cardio protective effects of omega-3 fatty acids in food sources and even in supplements.
The American Heart Association recommends two servings of fish per week to people without a history of coronary heart disease. For cardioprotection, one gram of eicosapentaenoic acid (EPA) plus docosahexaenoic acid (DHA) is recommended daily. And higher rates of two to four grams of omega-3 fatty acids can help lower triglyceride levels.
Further studies are needed to define the recommended dosage of omega-3 fatty acids, especially during the ketogenic diet. However, for the moment, supplementation with omega-3 fatty acids may be useful for reasons of cardioprotection in a diet that is also high in fat.