5 SUPPLEMENTS FOR KETOGENIC DIETERS
Adapting to a keto diet
can be difficult, even when it's delicious. Here are 5 staple supplements to
help maximize your adaptation and your progress in low-carb living!
When
you make the decision to embrace ketogenic dieting—or "go keto"—you
need fat and plenty of it. After all, all those calories that you used to get
from carbs have to come from somewhere, right? And as Dr. Jacob Wilson pointed
out in his "Ketogenic FAQ" article, eating excessive
protein (at or above .67-.81 grams per pounds of body weight) can actually
produce enough glucose to kick you out of the desired state of ketosis.
Where
the fat comes from, well, that's up to you. For many people, bacon, avocado,
and heavy cream can found on the menu eaten at almost any meal, and never do
you need to think twice about choosing egg yolks again.
But
even with the mouth-watering menu, the adaptation period to a ketogenic diet
can be challenging. Many have felt compelled to quit before actually entering
ketosis—which is when the pure fat-burning and benefits begin!
These
three supplement staples can help you make it through the dreaded "induction
flu" that many experience during the early days of ketogenic diety, and
help you and come out stronger and leaner on the other side!
1
ELECTROLYTES
Transitioning
your body's preferred fuel sources from carbohydrates to fat can be tough. Not
only does it take time to do so, but along the way, you're likely to have a few
headaches, perhaps some nausea, and for some, day-long fatigue. This is the
so-called "induction flu."
AS CARBS GET KICKED TO THE CURB, SO DO
KEY ELECTROLYTES SUCH AS SODIUM AND POTASSIUM. TO PREVENT HEADACHES AND
FATIGUE, CONSIDER AN ELECTROLYTE SUPPLEMENT.
If
you're dehydrated or low on electrolytes, all of these symptoms are going to be
worse. Compounding the quandary is that many people end up cutting out
electrolytes such as sodium and potassium as their carb consumption goes down.
Particularly if you're training hard during your induction, supplementing with
electrolytes is a no-brainer.
*
Ratings as of article's date of publication
2
COCONUT OIL OR MCT OIL
Believe
it or not, these aren't the same thing—not exactly, anyway.
Nuts
and seeds are high-fat staples of ketogenic dieting, but given how much protein
and carbs many of them contain, they can't be the only place you get calories.
For instance, 1 ounce of almonds has 6 grams of protein and 6 grams of
carbohydrates. Sometimes, a pure fat source, such as MCT oil, is a superior way to get calories,
either as a straight supplement or mixed into a shake or your coffee.
MCTs
(medium-chain triglycerides) provide 14 grams of fat per tablespoon. Unlike
long-chain triglycerides—the type of fat most prevalent in foods—MCTs are a
unique source of fat because they enter the blood stream quickly, which allows
them to serve as a rapidly available fuel source for both the brain and
muscles. Adding pure MCTs throughout your day can help you make the transition
smoothly, while also providing steady energy.
MEDIUM CHAIN TRIGYLCERIDES—FOUND IN
COCONUT OIL—ACT AS A READILY AVAILABLE FUEL SOURCE FOR THE BRAIN AND MUSCLES.
Coconut
oil, you've probably heard, is a great source of MCTs, as they make up about 60
percent of its fat content. It's also great to cook with, since it has a high
flash point and a mild flavor.
Try
adding coconut oil to a smoothie, pre-workout
shake, or drizzling atop veggies, fish, chicken, or beef to hit that high fat
intake. Coconut oil is also unique in that it readily switches between a solid
and liquid state when it's stored at or below 76 degrees. For a creamy pudding,
take liquid coconut oil, a splash of water, and mix with your favoritewhey protein!
3
FIBER
Just
because you're on Team Fat doesn't mean you don't need your veggies. If
broccoli and greens aren't your favorite, well, that doesn’t bode well for
keeping keto because these are some of the lowest-carbohydrate vegetables
around.
If
this is the case, consider adding a fiber supplement to your diet. Fiber will
help to keep you regular and feeling full, aside from helping to support a
healthy gut environment. The carb count in fiber supplements runs the gamut, so
be sure to read labels to make sure it's not going to put you over your daily
carb count.
Some
current fiber supplements, like Now Nutrition's Fiber 3, are made with flax
seed, meaning they have a relatively high fat content and not too many carbs.
4
CAFFEINE
Sorry
to break it to you: The world won't wait for your brain makes the switch from
running on carbs to running on fat. Rather than simply resigning yourself to
sluggishly functioning the first few days of the ketogenic diet, consider
slightly raising your caffeine intake, either through another cup of coffee or
a caffeinated supplement like a pre-workout or fat-burner. It just might be the thing to keep
both your spirits and your fat-burning high.
CAFFEINE ENHANCES FAT-LOSS AND SUPPRESSES
APPETITE, WHICH MAKES IT AN IDEAL COMPLEMENT TO A KETOGENIC DIET.
If you
plan on working out intensely during your transition, the performance benefits
of caffeine will be especially helpful.
Plus, caffeine enhances fat breakdown, making it a fat-loss friendly supplement
to add to your ketogenic lineup.
5
GREENS SUPPLEMENTS
You
don't eat enough vegetables. It's that simple. I mean, let's face it, nobody
eats enough vegetables, but the lack can be especially glaring when you open
the fatty floodgates and embrace keto living. Take an honest look at your
dinner plate and tell me I'm not right!
CUTTING CARBOHYDRATES (EVEN HIGH-CARB
VEGGIES) CAN MAKE IT DIFFICULT TO HIT YOUR DAILY NUTRIENT GOALS. A GREENS
SUPPLEMENT CAN HELP GET THERE.
Step
one to rectifying this, of course, is to look for ways to get greens in. Toss a
handful of spinach into your eggs. Have a low-carb veggie juice with your
cheese snack. Eat a salad every day with dinner. And then, consider adding agreens supplement as well. No, this isn't a replacement for a well-balanced diet,
but plenty of hard-training athletes swear by them for a reason. A scoop in
your protein shake makes perfect sense. Don't worry, you'll get used to the
color.
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