The Ketogenic Diet | 5 Keto-friendly Supplements
The ketogenic diet is a very powerful diet which can be utilised in order to promote rapid fat loss. It is most popular among those who have larger amounts of weight to lose. The key principle behind it is to eat minimal amounts of carbohydrates, whilst maximising intake of fat, in order to put your body into a state known as ketosis, where it uses stored energy in order to function. What Is A Ketogenic Diet? Ketogenic diets are fairly simple in principle. Usually, when you are following one, you will aim to eat around 60-70% of your daily calories from fat, focusing on eating healthy fats and not unhealthy, processed, trans fats. Furthermore, 20-30% of your calories should come from protein, whilst no more than 50g of carbs should be consumed per day. Eating this way will place your body into a state known as ketosis. During this metabolic state, there are higher levels of ketones in your bloodstream. When this is the case, lipid energy metabolism is intact, meaning that your body will begin to break down stored fat in order to fuel your everyday activities, rather than using carbohydrates from your diet. Why Supplement? On any diet, supplementation is not a necessity, but beneficial. The same can be said for a ketogenic diet. The reason for supplementing is often in order to maximise your intake of a certain macro/micronutrient if the diet requires you to eat a large quantity of it, or if it restricts certain foods, like carbohydrates, meaning you miss out on some key nutrients. 5 Keto-Friendly Supplements #1 Omega 3 Omega 3 is an essential fatty acid which is found from dietary sources of oily fish such as mackerel, salmon and sardines. It cannot be synthesised in the body; therefore, it must be taken in through our diets. For many people, it is not possible to eat f Continue reading >>
Supplements And Ketogenic Diets – Facts And Myths
Although not strictly necessary, most supplements and Keto work very well together. The only thing you have to be mindful of is the actual carbohydrate content of your supplements. Prefer those that contain very little or no carbs. Protein Powders Although not really needed if you are meeting your suggested protein intake with whole foods, Protein Powders (whey, beef, casein) are a quick and convenient way to increase protein intake. Aim for whey shakes that have less than 5g carbs per serving. Darthluiggi suggest between 20 to 25g Protein before your strength training sessions. Notes on quality of proteins and brands Before you buy any brand of protein (or any other supplement), check for the reputation or effectiveness of the brand. There have been various cases in which the product does not deliver as marketed. For notable cases, read up these posts: Pre-workout Supplements The best and “must have” supplement for serious muscle building is Creatine Monohydrate. Along with it, any supplement that contains Caffeine may help you focus and train hard. Creatine. If there is one supplement you should be taking, is Creatine. Yes, it works perfectly well with keto. No, it does not require carbs to function properly, nor you have to “load” it for it to work. Note that some people may be non-responders. It can cause water retention on some people, but really is not consequential for keto as you are probably losing water. Remember, you are aiming for fat loss, not total weight loss. According to the International Society of Sports Nutrition, creatine (monohydrate) is the most effective ergogenic (performance-enhancing) nutritional supplement currently available to athletes for increasing high-intensity exercise capacity and lean body mass during training. Source:Examine Continue reading >>
The Definitive Guide To Micronutrients In The Ketogenic Diet
When excluding particular foods, food categories, or macronutrient groups from the diet, the opportunity for deficiency to present itself increases. Therefore, it is no surprise that pushback against the ketogenic diet cites vitamin, mineral, or other nutrient deficiencies as a reason to think twice before restricting carbohydrate content in the diet. However, a close examination of our foods and their contents strongly supports the consumption of animal products. In fact, removing animal products from the diet poses more of a risk to the development of nutrient deficiencies than removing carbohydrate-rich products. This is particularly true when looking beyond the nutrient content of the food to how the nutrients are absorbed and metabolized. In general, meat and other animal products do not limit or may promote nutrient absorption, while plants can often contain antinutrients like phytates, oxalates, or glucosinolates which reduce nutrient absorption, nullifying any benefits associated with their contents. So... what nutrients are lacking in a ketogenic diet? Vitamins Sources: National Institute of Health, Daily Values National Institute of Health, Recommended Intake Vitamin A Cruciferous vegetables (kale, spinach, broccoli), dairy (cheese), and meat (beef liver, fish) are rich in vitamin A. Interestingly, 1 ounce of beef liver would provide nearly 100% of the DV for vitamin A (a tablespoon of butter can also provide over 5%). Vitamin A is NOT lacking in a ketogenic diet. Here we say B “complex,” as this group includes thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin. The B vitamin complex is an interesting one because we’re told to eat grains and cereal to get B vitamins. Grains and cereal don’t actually contain much B Continue reading >>
12 Great Herbs And Supplements To Improve Ketosis
A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This article will cover how best to improve ketosis and supplement a healthy lifestyle. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). Ketogenic diets have been quite popular over the last 10 years due to the beneficial effects being in stable ketosis has on brain function, aging and chronic disease development. People all around the world have tried going on a specific ketogenic diet and lifestyle with varying results. Here are some helpful herbs, foods and supplements that are often overlooked by individuals who are trying to achieve and improve ketosis. 1. Use Fresh Lemon/Lime: Lemon and lime contain citric acid which helps to reduce blood sugar levels naturally (3). Additionally, the anti-oxidants and trace minerals such as potassium help to improve insulin signaling boost liver function and stabilize blood sugar. How To Use: Put lemon or lime in your water and use it in your green juices, salads and squeezed over meat and cooked veggies to help improve your blood sugar and improve ketosis. 2. Use Apple Cider Vinegar: Apple cider vinegar (ACV) is naturally high in acetic acid. The use of acetic acid with meals has been shown to reduce the glycemic response of a typical carbohydrate meal by 31% (4). One study actually showed that using acetic acid reduced a carbohydrate rich meal from a typical glycemic index of 100 to 64 (5). Continue reading >>
Keto Supplements: Which Supplements Should You Use While On The Ketogenic Diet?
The ketogenic diet is currently one of the most popular diets in the fitness industry. Its simplicity and effectiveness have earned the diet a massive following, and it’s proven to be one of the few diet trends that can actually work to help you cut body fat and lose weight if you follow the plan as intended. While supplements aren’t necessary to follow the ketogenic diet, they can do a great deal to assist and enhance it. They not only help by keeping your nutrient intake aligned with the diet’s plan, but they can help you maintain better energy levels and better health overall. Cutting carbs to an extreme minimum alters several of your body’s natural processes, so taking certain supplements helps to “keep the peace” so-to-speak. When supplementing the ketogenic diet, your options are narrowed down quite a bit due to the requirements of the diet. In this article, we’ll discuss which supplements are most helpful as well as what purpose they serve within your diet plan. If you’re looking into keto supplements, you probably already know how the ketogenic diet works, but we’re going to briefly go over the process again so that we can refer back to it later in the article. This concept of the keto diet is to cut your carbs down to an extreme minimum and increase your protein and fat intake. This nutrient shift causes your body to turn to burning fats as an energy source instead of carbohydrates – a process called ketosis. When your body starts burning fats for energy, it creates an environment that is very conducive to weight loss, especially when coupled with exercise. The main operating principles of the ketogenic diet are low carbohydrates, high protein and fat. Although you can achieve these principles entirely by regular food intake, you may find yo Continue reading >>
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Ketogenic Supplements Reviews Fast & Safe Keto Products For Weight Loss
Ketogenic supplements are taking the world by storm and the right product can steady the balance of fats that your body needs to get your body into that state of ketosis. Those of you who have tried this form of weight loss before are probably more than aware of how hard it can be to first get your body to adapt to such a dramatic change in your daily intake of food, let alone without the help of a single exogenous ketone supplement. And the situation isn’t made any easier if you use a poor quality ketosis supplement because the wrong product may actually do you more harm than good. Bad quality ketosis supplements, have proven to lead to side-effects such as constipation and increased levels of cholesterol and triglycerides in men and women may also experience amenorrhea or other disruptions to the menstrual cycle. This is why it is really important to know what combination of compounds you are consuming, particularly while you are on this very strict diet, because the wrong balance can really mess with you in the long term. DO YOUR RESEARCH. I can't stress this point enough. This lifestyle change isn't for the faint hearted and you can't just wing it. It's a calculated exercise, which can lead to so many benefits. Check out the rest of this article so you can get up to speed, on how everything works and what powder or pill are actually out there and when you're finished go deeper and read our articles on the science behind this fascinating and our reviews on the best mix of exogenous ketone supplements out there in the market. Because without the knowledge and the right information, you'll never reach your goals and you may as well just keep eating that mash potato for dinner and club sandwich for lunch. Believe me, I stumbled onto this trend before it even blew up a Continue reading >>
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Can You Cheat On Your Ketogenic Diet By Taking Keto Supplements?
A ketogenic diet is a strict low-carb eating plan that forces the body to burn fats for energy instead of carbohydrates. When carbs are restricted, the body moves into a state of ketosis, a metabolic state that produces ketones by breaking down fats in the liver, which are then used for diet. Is it Possible to Cheat On the Ketogenic Diet? In a regular moderate to high-carb diet, carbs are converted to glucose in the bloodstream. Glucose is the easiest molecule for the body to convert into energy so it will be used before any other energy source. When the glucose is used for energy, the fats consumed are not needed by the body and are stored, resulting in excess weight. The effectiveness of the diet depends on your carb intake. Normally an intake of between 20-30g of net carbs per day is recommended and reducing this intake to less than 15g will give faster results. As the carb intake of a “normal” diet can range between 150-400g of carbs per day, reducing them to the level required to get into the state can be quite challenging. Because of this, some people may be tempted to have a cheat day on keto. The good thing is that, there are many ways that you can do cheats days or meals without breaking your ketosis state which a lot of people who have been on the diet for years can attest to. So, yes, there are are many ways to do it which we will get into in just a little bit. Keto Supplements That Help You Stay in Ketosis There are various supplements available designed to benefit those on trying the keto diet. Some supplements also aim to induce a state of ketosis in the body, even if the blood glucose level is too high to be achieved naturally. These products or supplements can also help you stay in ketosis even if you decide to take a cheat day on keto: MCT (Mediu Continue reading >>
Vitamins And Supplements For Keto
In the end, the majority of your nutrition should come from whole foods. Unfortunately, it can be difficult to get a broad spectrum of nutrition consistently from the state of our foods. I recommend a limited set of supplements to support your health on a low carb/ketogenic diet and also to address high probability deficiencies. I am not a fan of ‘big stack of pills’. Everything on this list is something ive used myself or for someone I know personally. I’ve tried to offer a recommendation, while providing insight into specialty stacks and people who want to throw a little extra money at it with how I would suggest building a stack up. I offer additional commentary on the vitamin stack at the bottom of the article below all the lists.(coming soon) Note that i have leveraged name brands i trust wherever possible. Costco has *crazy* deals on vitamins, and even buying them through amazon is often much cheaper than alternatives. if you have access to a costco, its the best way to get many of these basic supplements! Also, NoSalt is 5$ at the grocery store, dont buy that from amazon Low Budget bare minimum NAC Multivitamin men women Vitamin C Magnesium Potassium Chloride aka NoSalt Vitamin D Required Recommended Luxury Vitamin E Vitamin E Vitamin E Vitamin C Vitamin C Vitamin C Multivitamin men women Multivitamin men women Multivitamin men women Fish Oil good better better#2 Fish Oil good better better#2 Fish Oil good better better#2 Vitamin D (with k2) Vitamin D (with k2) Vitamin D (with k2) Magnesium Magnesium Magnesium Sodium Sodium Sodium Potassium Chloride aka NoSalt Potassium Chloride aka NoSalt Potassium Chloride aka NoSalt NAC NAC Glutathione (better than nac) Methyl Folate Methyl Folate B Complex B Complex Methyl B12 Methyl B12 Alpha-Lipoic Acid (ALA) Zinc Bro Continue reading >>
5 Keto Supplements That Make Ketosis Easier
Scientists agree the Ketogenic diet is an excellent way to lower blood sugar levels, control insulin resistance, and even manage cholesterol levels; yet, as the saying goes, nothing easy is worth having. The Keto diet can pose some resistance, especially if you’re new to the lifestyle, and staying in Ketosis is not always an easy thing to do. Thankfully, supplements are the natural and easy way to improve your experience. Keto supplements are like any other supplements and seek to meet the demands of your body. As you’ll be eating low carb and running on fat, starting with a good supply of quality fats is the best place to start – and while diet plays a central role, it can be necessary to add Keto supplements to your toolkit to give your body the correct ratio of nutrients and fats. Keep reading to learn the 5 Keto supplements you can use to improve your mood, energy levels, fat loss goals and live a more healthy, productive life. Keto Supplement 1: Fish Oil Did you know fish oils can optimize triglyceride levels when paired with the Keto diet? This is one Keto hack you don’t want to miss. Researchers discovered test subjects who took three fish-oil supplements containing omega-3 fatty acids per day for two weeks recorded a much greater decrease in triglycerides than in test subjects who only followed the Keto diet. People who consume omega-3 fatty acids on a regular basis are known to have a lower BMI, and lower body fat percentile when compared to individuals who do not supplement with fatty acids. The trick is to get your fish oils from a reputable and tested brand. Many fish oils on the market don’t contain the daily recommendation of 500 mg of omega-3 fatty acids. Keto Supplement 2: Sodium & Potassium Supplements Sodium and Potassium play a significant r Continue reading >>
Keto Supplements You Do (and Don’t) Need
There are a lot of supplements on the market, targeted at those of us on a ketogenic diet. Are they necessary? No, most of them really aren’t. However, there are a few supplements I definitely recommend taking, especially on a lower carbohydrate or ketogenic diet. Vitamin D Do you get at least 30 minutes of sunlight every day? If not, or if it’s winter where you are (basically, between October and March), you definitely aren’t getting enough vitamin D. This keto supplement is actually all purpose – vitamin D is incredibly important in regulating mood, metabolism and in the production of hormones. It’s pretty much impossible to get sufficient amounts of vitamin D from food sources, so if you aren’t being pelted by the sun’s rays…it’s time to supplement. I love these liquid drops because they’re a good deal (it’s over a year’s supply), and are super easy to take. I also love these gummies because I am a child. Probiotics Probiotics are the good bacteria that populate your stomach. They’re important for weight control, autoimmunity, blood sugar control and a whole host of functions. We don’t really even understand yet how important probiotics are, but there is a growing body of evidence to suggest that these little guys are crucial to pretty much every system of our bodies. Eating fermented foods like sauerkraut, kimchi, kombucha, kefir and yogurt can certainly help to boost levels. As can taking a probiotic supplement. Look for one with not only a high count of organisms, but with as many strains as possible! Diversity! I like these packets because you don’t have to take them daily, they don’t need to be refrigerated, and they dissolve in water. Fish Oil Unless you’re eating at least 2 Alaskan salmon fillets, or several tins of sardines a Continue reading >>
What Vitamin And Mineral Supplement Do You Need On Keto?
Many people are taking supplements. Supplements can be great when used mindfully, but they aren’t to be used as an excuse for a poor diet. That being said, many people might be wondering what vitamin and mineral supplements are needed for their ketogenic diet. Below, we’ll cover what you need to know about important vitamins and minerals to consider supplementing, and how to do so on keto. Do You Need Supplements on a Ketogenic Diet? While a ketogenic diet can be very healthy if done correctly, there are still some vitamins and minerals deficiencies of which we need to be mindful. We’ll go over the most common ones and how you can get them, both in supplemental form and from whole foods. Keep in mind there’s more to supplementation than simply buying a multivitamin (more on that below) from Walmart and calling it good. In fact, that can be harmful! We want you to supplement with the best knowledge possible, which is why this article is here. Let’s get into it: Keto Minerals Let’s start with the three minerals you hear about most on a low-carb diet: sodium, potassium, and magnesium. These are electrolytes that the body needs to control blood pressure and volume and keep our nerve and muscles working properly. Within the first few weeks of a ketogenic diet, you’ll lose a lot of water weight. This is because the low-carb/high-fat aspect of keto causes you to release water and these electrolytes. It’s not only important to replenish these to keep us healthy but also to help prevent any side effect associated with the keto flu. Sodium On normal diets, we’re often told to reduce or avoid sodium. But on a low-carb diet, we actually need to the extra sodium and a lack of it may cause constipation, headaches, fatigue, and even heart palpitations. Unless you hav Continue reading >>
- KINGS Herbal | REH KINGS Herbal Official website | Ka Rey Herrera KINGS Herbal - one of leading herbal food supplement in the Philippines | Herbal supplement best for diabetes, hypertension, cancer, kidney stone and various diseases and illnesses
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Best Magnesium Supplement To Take On A Ketogenic Diet
Did you know that an electrolyte imbalance is common when eating keto? At least there is an easy fix for it. Magnesium deficiency is common for people who have cut their carbs and are deep in ketosis, but it can be fixed with an easy supplement. Magnesium is one of the minerals in our bodies that we are most often lacking. We need it for energy production, to synthesize DNA and RNA, and to help transport calcium and potassium ions across our cell membranes, which helps our nerve impulse conduction, muscle relaxation and contraction, and to regulate our heart rhythm. I’d definitely recommend it especially if you have symptoms of the keto flu. Magnesium is a macro-mineral that is important to your body, especially when attempting a keto diet. Below, we’ll outline a few supplements that can keep you feeling your best. I’ve found a few different magnesium supplements to help you stay keto plus feel good. 2017’s Best Magnesium Supplements to take on a Ketogenic Diet – Comparison Top Rated Magnesium Supplements Life Extension has been researching and recommending minerals and supplements since 1983. In fact, they were the first to recommend a daily low-dose aspirin to help prevent vascular disease. The pride themselves in making pharmaceutical-grade level products. (ref) The Life Extension magnesium capsules are part of Life Extension’s range of wellness products including vitamins and minerals, supplements, herbs and botanicals, hormones, skin and personal care, diet and lifestyle products, and even supplements for your canine or feline family member. The recommended daily allowance of magnesium is different for each person based on their age and gender. So that means that a male that is aged 19-30 is recommended to take 400 mg per day while a female the same age Continue reading >>
- KINGS Herbal | REH KINGS Herbal Official website | Ka Rey Herrera KINGS Herbal - one of leading herbal food supplement in the Philippines | Herbal supplement best for diabetes, hypertension, cancer, kidney stone and various diseases and illnesses
- KINGS Herbal | REH KINGS Herbal Official website | Ka Rey Herrera KINGS Herbal - one of leading herbal food supplement in the Philippines | Herbal supplement best for diabetes, hypertension, cancer, kidney stone and various diseases and illnesses
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Top-3 Mineral Deficiencies On A Ketogenic Diet (and How To Fix It)
A common question I get asked after clients start a ketogenic diet is “why do I feel lousy?” Like them, you’re probably thinking going keto will provide an immediate mental and physical boost. For some, it will. For others, you may experience adverse symptoms, also known as the “keto flu”. When you start a very low-carb ketogenic diet, you’ll flush water and sodium out of your body in the first few weeks. As your sodium levels fall, so too will potassium levels. This can leave you feeling tired, sluggish, and wondering what you got yourself into. Fear not, it’s only temporary. Here are some suggestions for avoiding key mineral deficiencies when jumping into a ketogenic diet. Sodium One of the biggest health and nutrition “myths” is that you should avoid salt. If you’re fit, healthy, and following a keto diet you’ll lose water and sodium in the first few weeks. For athletes, this problem can be compounded because you also lose sodium through your sweat, and as your sweat rate increases, your sodium and blood volume will decline. Not a good recipe for optimal energy and performance. On the flip side, if you’re overweight, out of shape or in poor health then your body is likely already holding on to too much sodium from high consumption of packaged and processed foods (i.e. sodium is used as the primary preservative) or from chronically elevated insulin levels. Therefore, a low-carb or keto approach is great way to restore healthy levels. Symptoms of low sodium include fatigue, headaches, compromised ability to perform (especially outdoors in the heat) and in more serious cases you may pass out. Remember that most of the sodium in your body is found in your bloodstream, so if your body gets deficient, you don’t have many reserves to tap into. In t Continue reading >>
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A Ketogenic Diet, The Short Version
A ketogenic diet (link is external) is one that encourages your body to rely less on sugar-based fuels and rather to turn to fat and ketones (produced in the liver by metabolizing fat) for fuel. The benefits of a consistently ketogenic diet are primarily recognized in the sphere of neurological problems, where there has been evidence of benefit in treating obesity, type 2 diabetes, high cholesterol, epilepsy, Alzheimer’s and Parkinson’s Disease A ketogenic diet is one that encourages your body to rely less on sugar-based fuels and rather to turn to fat and ketones (produced in the liver by metabolizing fat) for fuel. Some folks notice improved mood, sleep, mental focus, blood sugar regulation and reduction of general inflammation. Once you are adapted to a ketogenic diet, going in and out of ketosis intermittently is thought to yield some of the longevity, anti-inflammatory and cancer-fighting benefits previously attributed to calorie restricted diets. Staying in ketosis makes it easier for many people to maintain weight loss. For a good discussion of that process, as well as the research behind that observation, you can read this blog post from the "low carb dietitian" here (link is external). A ketogenic diet is one that encourages the body to burn fat for fuel and in that process fat burned in the liver produces ketones and a state of ketosis. We naturally burned fat and produced ketones for fuel when we were breast-feeding infants, if we were so lucky to have wise mothers! Since then, most bodies have lost the knack for burning ketones, which is too bad because our sugar-craving brains would be content with a lot less sugar if our bodies remembered how to supply our brains with ketones. (Ketosis is not to be confused with diabetic keto-acidosis which is life-thr Continue reading >>
7 Ways To Boost Your Keto Diet With Multivitamins
Keto Diet is easier than low-fat or calorie-counting diets. It lets you lose weight without going hungry. But you might run into some problems, especially in the beginning. Sugar cravings, Keto flu, tiredness and mood swings can strike at any point. Can you fix these problems with supplements? Scientific research confirms that you can. Many health professionals, even those fully in favour of low-carb diets, recommend supplementation. Dr Atkins stipulated it as a requirement for Atkins Induction – the ketogenic phase of Atkins Diet. Supplementation is the simplest way to boost your Keto Diet. You can breeze towards your ideal weight even faster and easier. 1. Prevent vitamin deficiencies Vitamin deficiencies can lead to a range of potential problems – from extreme fatigue to a weakened immune system and illnesses. Cutting out high-carb foods like grains and fruit reduces the amount of vitamins in your diet. Low-carb foods, like red meat and green leafy vegetables, also contain plenty. It is possible to get all the vitamins and minerals from Keto foods alone. But only if you spend your carb allowance on the most vitamin-rich low-carb foods. You would need to plan your meals meticulously and track the vitamins in foods – in addition to counting carbs. A multivitamin is a much simpler solution. A high-quality, extra-strong formulation covers all bases and prevents any accidental nutritional gaps. 2. Help your body adjust to your new food habits Burning fat instead of carbs for energy is a radical change for your body. It can take several days or even weeks to adapt. But it’s not the only change. Cutting out grains and fruit also alters your micronutrients intake. Even if you manage to get all the nutrients from low-carb foods, their composition is going to be comple Continue reading >>
