The following ketogenic diet means that you stick to a high fat, moderate protein, low carb meal plan. What is…
The following ketogenic diet means that you stick to a high fat, moderate protein, low carb meal plan. What is the purpose? Eating in this way puts your body in a state of ketosis, so you burn fat rather than sugar for energy.
Although it did not develop as a weight loss plan, that’s what keto has become, with hordes of devoted dedicated to getting most of their calories from fat and protein and confining to less than 50 grams of carbohydrates a day. While fans are raging about the pounds they throw, health experts say there are some potential disadvantages of ketodite, such as a loss of muscle mass, diarrhea and a condition called keto flu.
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Another disadvantage of keto is that you may be deficient in some important nutrients that are usually prohibited or restricted by keto guidelines. If you follow keto or think about it, nutritionists say you should consider taking these five supplements to compensate for those nutrients you may miss. Magnesium
Many high-magnesium foods, such as whole grains, bananas and beans, are not ketophilic because they contain too many carbohydrates per serving, explains Seattle-based nutritionist Ginger Hultin, RD, a spokesman for
“Magnesium is a mineral that is important for many cellular functions and helps regulate nerves, muscles and immune systems, “says Hultin. It also plays a role in building strong legs, maintaining blood sugar levels, and keeping your heartbeat stable.” It’s crucial for the body to do protein, bone and DNA too, “she adds.
Keto-devotees can try to meet their recommended magnesium intake (31
0 to 320 mg, depending on your age) by consuming keto-approved, magnesium-rich foods such as spinach, broccoli , bald, pumpkin seeds and sunflower seeds. However, if you take a magnesium supplement, you can make sure you cover your bases. “Talk to your doctor if any kott but be careful not to exceed the recommendations because too much magnesium can cause diarrhea, says Hultin.
To buy: NOW Magnesium 400mg ($ 9; amazon.com)
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Many milk and dairy products do not work on the ketodite because of their carbohydrate levels – think whole milk or flavored yogurt, both of which have 12 grams of carbohydrates per serving. (Remember that keto supporters are recommended to limit carb intake to less than 50 mg daily.) By severely limiting or avoiding milk products, you also limit your intake of calcium. Depending on your age, women should take 1,000 to 1,300 mg of calcium daily.
“Calcium is a mineral that helps maintain bone health, but also supports muscle and nerve communication,” says Hultin. “It helps the cardiovascular system and supports hormone release.” Other foods with optimal levels of calcium excluded or limited to keto include enhanced orange juice and tofu. “The good news is that you can get calcium from sardines with bones, salmon with legs, bald and broccoli, “she says.
But if you find it difficult to eat as many green greens or you do not like fish, then it will be a calcium supplement. “Talk to your doctor about how much calcium you may need to supplement based on your diet and your diet. needs, “she says.
Buying: Natural Calcium ($ 12; amazon.com)
Think of iron as fuel that allows each cell in your system to work properly. “Iron is a minera I need to make hemoglobin, a protein in red blood cells that carries oxygen in the body,” says Hultin. Without the 18 mg iron recommended daily for non pregnant women between 18 and 50 years, you will feel dull and weak and your skin may become paler.
Many keto-approved foods contain excellent amounts of iron, says Hultin, like beef, some fish and oysters. However, other solid iron sources are limited or excluded from the ketodite, which fortifies breakfast flakes, lentils, tofu and beans, she says.
Getting enough iron is even more challenging if you are a vegetarian or vegan on keto because you can not consume animal products. Leafy greens, like bald and spinach, are good plant sources of iron, but the type of iron they contain is not readily absorbed by the body. To ensure that you get the right amount, a daily iron supplement is a smart idea. Make sure you try to meet your needs through the diet and contact your doctor if you need additional supplements, “says Hultin. To purchase: Garden of Life Iron Complex ($ 11; amazon.com)
RELATED: 4 Things You Need To Know Before Trying The Keto Diet
Getting enough vitamin D is difficult even if you are not on keto. The sunshine vitamin is made by the body when the skin is exposed to the sun and direct sunlight is something that many try to avoid reducing the risk of skin damage and skin cancer. Although vitamin D is also found in some foods, such as milk, orange juice and cereals, these items are limited under keto because of their high carbon numbers.
But vitamin D is necessary. “Vitamin D is essential for bone health, and it can be difficult for a long time to lead to the development of crisp bones and fractures,” says Nutritionist in New York, Natalie Rizzo, RD. It gives you energy, drives your immune system and can even help prevent depression.
To get your recommended daily intake (600 IU), turn to keto-approved fat fish like salmon and tuna or boost your intake of egg-a keto favorite thanks to the high-fat yolk. But with so few food options, a daily vitamin D supplement may be useful.
Buying: Natural Earth Vitamin D3 2000 IE Softgels ($ 22; need fiber to keep your GI channel running and to avoid indigestion as constipation. However, most sources of fiber come from carbohydrate rich bread, grains, fruits and vegetables, and they are not ketosafe. “
” Because these foods are limited to ketodite, your fiber is “, explains Rizzo. When you have no fiber, it opens the door to other health risks to such as obesity, heart disease and higher risk of developing colon cancer, she says.
“Since you can eat some carbohydrates on keto, you should opt for fiber-rich vegetables, such as broccoli and cauliflower,” she says. But it would be difficult to fill your entire diet with these day after day, a daily fiber supplement may be a great help. Rizzo suggests that you talk to your doctor about the best for you and how much you should take. is not too much and ends with loose stools or diarrhea, she warns.
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