diabetestalk.net

What Supplements To Take While On Keto?

Supplements And Ketogenic Diets – Facts And Myths

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 >>

5 Of The Best Keto Supplements (to Help You Stay In Ketosis)

5 Of The Best Keto Supplements (to Help You Stay In Ketosis)

The Best Keto Supplements for a Ketogenic Diet The Ketogenic Diet has been proven time and time again to help with medical conditions such as: Alzheimer’s Disease: Research is increasingly linking sugar with Alzheimer’s, and a Ketogenic diet can reduce the symptoms of this disease and slow down it’s progression. (source) Parkinson’s Disease: One study found a Ketogenic Diet can help the symptoms of this disease. (source) Polycistic Ovary Syndrome (PCOS): The Ketogenic Diet can help reduce insulin levels. Elevated insulin levels are associated with PCOS. (source) Insulin Resistance/Diabetes: A Ketogenic Diet is designed to not produce an insulin response in the body, resulting in lower insulin levels in the blood, helping to control these diseases. Acne: Studies have been linking sugar and insulin levels to acne, and a Ketogenic Diet has virtually no sugar. (source) Cancer: The Ketogenic Diet is currently being used to treat some types of cancer and to slow tumor’s growth. (source) Heart Disease: Eating more fat on Keto improves risk factors for heart disease such as body fat percentages, blood pressure, blood sugar, and HDL Levels. (source) Read More: Keto 101 (What The Heck is a Ketogenic Diet?) As time goes on, however, staying in Ketosis can get more difficult than it was in the beginning. You still want to reap the benefits of being in Ketosis, but staying in it can get tough because your body adapts, you get busy, or you may even get bored. Sure, if you eat 100% perfectly and never, ever have anything go wrong or unplanned in your life. But that’s not me. And I’m going to guess that’s not you either. (Sorry, I love you but the truth sometimes hurts) If you’re needing a little bit of help, Keto supplements can be a good avenue to explore. Unfortuna Continue reading >>

Ketogenic Supplements Reviews Fast & Safe Keto Products For Weight Loss

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 >>

Using Supplements To Maximize Your Ketogenic Diet

Using Supplements To Maximize Your Ketogenic Diet

Science shows that the ketogenic diet is an effective way to lower blood sugar in diabetes, control insulin resistance, and optimize cholesterol. One of the most common questions we get from people is how to utilize supplements to further reap the benefits of a carbohydrate-restricted diet. Below we outline some science-backed supplements and reasons you might want to use them in order to optimize your carbohydrate-restricted diet. About 145 million Americans use nutritional supplements each year—that’s almost one-half of the population. [1] Fight Triglycerides with Fish Oil Supplements According to Nutrition Business Journal, Americans spend over 1.2 billion dollars on fish oil supplements per year. But what are they exactly and can they benefit your health? Fish oil supplements are capsules that contain various oils derived from the liver and skin of fatty fish such as salmon, sardines, and mackerel. They are rich on a special kind molecule called omega-3 fatty acids, a polyunsaturated fat which helps protect against heart disease and potentially a variety of other health conditions. Omega-3 fatty acids come in one of three varieties. The first one is called alpha-linolenic acid (ALA), which is found in foods like canola oil, soybean oil, walnuts, and chia seeds. The other two, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are only found in fatty fish and fish oil supplements. Omega 3 fatty acids are an essential food; this means that it isn’t naturally produced by the body and you must obtain it through dietary means. Unfortunately, many American don’t get enough of any of these three types of omega-3 fatty acids in their diets. Recent research suggests that fish oil supplements may lower levels of triglycerides, fat molecules found in the blood Continue reading >>

Keto Supplements: Which Supplements Should You Use While On The Ketogenic Diet?

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 >>

The Definitive Guide To Micronutrients In The Ketogenic Diet

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 >>

5 Supplements To Help Support A Ketogenic Diet

5 Supplements To Help Support A Ketogenic Diet

This post is brought to you by NowFoods® All Opinions expressed are 100% My own. **Post contains affiliate links** Ketogenic Diet If you have not started to hear the buzz that is starting to getting louder and louder around the web about the amazing results people are seeing from following a ketogenic diet – then you might want to get out a bit more… LOL The Ketogenic lifestyle is continuing to gain serious momentum as more and more people gravitate to this lifestyle change. It is a very effective way to maximize weight loss and see serious results. The Ketogenic diet is designed to help you shift your body from burning glucose {created from carbohydrate intake} as the main source of energy and fuel to burning fat for fuel and energy – this shift is revered to as Ketosis. – VERY simply put. If you want to read more in-depth scientific research and information – check this article out on bodybuilding.com When making the shift from being a “glucose burner” to a “fat burner,” these key supplements will help you make a smoother transition. Caffeine: Your body has been trained for fast fuel – Sugar and Carbohydrates break down very quickly and provide energy instantaneously. When you make the switch to being a fat burner, the switch is going to take some time. And you are going to feel sluggish and slow in the mean time. Caffeine will help you bridge the gap. But I promise once your body has fully transitioned to being a fat burner- you will have more energy and stamina than ever before!! Being a fat burner is the best energy source ever! Try a Pre-Workout Fuel, Fat Burner, Coffee, or tea in the interim. Supplement Your Greens: Once you transition to getting 75% of your calories from fat the obvious lack of greens can be a serious issue. Make sure that y Continue reading >>

Dr. O: Which Supplements Should I Take On A Keto Diet?

Dr. O: Which Supplements Should I Take On A Keto Diet?

“While you’re on a ketogenic diet, the supplements that I recommend are those that contain what are known as exogenous ketones. They are typically beta hydroxybutyrate (BHB) supplements or supplements containing ketone precursors such as medium chain triglycerides (MCTs). The reason why you want to be on these supplements while inducing and during the ketogenic diet itself, is because they teach the body to utilize ketones for energy. They teach the body how to use these fat metabolites (ketones) as energy. You don’t want to put sugar in the gas tank, right? You want to put oil-based petroleum – MCT oil, beta hydroxybutyrate – into the gas tank, which is going to accelerate the fat-burning process. So you have to show the body the energy substrate that you need it to use. While you are on a modified ketogenic program or a ketogenic diet itself, you want to induce or accelerate fat burning by showing your body exogenously, by virtue of what you eat, that preferential energy source. That way, while you’re sleeping, what is the body calling upon as energy? It’s calling upon the spare tire that may be around your waist line.” Continue reading >>

Best Magnesium Supplement To Take On A Ketogenic Diet

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 >>

5 Supplements For Ketogenic Dieters

5 Supplements For Ketogenic Dieters

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 diet, 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 trainin Continue reading >>

Can You Cheat On Your Ketogenic Diet By Taking Keto Supplements?

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 >>

7 Supplements That Help You Perform Better On A Low Carbohydrate Diet

7 Supplements That Help You Perform Better On A Low Carbohydrate Diet

In the past, there’s been several posts here on the site about how to practically implement a low carbohydrate diet. For example, a few months ago, I released the podcast: Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet? (which incidentally, I’ll be revisiting very soon in an upcoming podcast with Peter Attia). I’ve also written the book Low Carbohydrate Diet For Triathletes, and produced these articles about how to avoid typical recommended carbohydrates dosages and instead eat a higher fat diet: -Can You Build Muscle On A Low Carbohydrate Diet? -Should You Eat Carbohydrates Before Exercise? –How I Ate A High Fat Diet, Pooped 8 Pounds, And Then Won A Sprint Triathlon. –The Hidden Dangers Of A Low Carbohydrate Diet –10 Ways To Do A Low Carbohydrate Diet The Right Way And a few days ago, Tim Olsen, the winner of the brutal Western States 100 Mile Run revealed he is a low carb athlete. But the reality is that it can be very, very difficult and uncomfortable to switch to a low carbohydrate or “ketogenic” diet if you don’t have the help of a few supplements – especially if you’re serious about performance in sports like triathlon, Crossfit, marathoning and other high-energy depleting events. So in this article, I’m going to tell you about 7 supplements that help you perform better on a low carbohydrate diet, along with a couple footnotes at the end of the article that I think you’ll find very interesting. —————————————– 1. Sodium. When you shift to a low carbohydrate or a ketogenic diet, your body loses storage carbohydrate, and also begins excreting sodium and water. When this happens, your blood pressure quickly drops, and much of the low energy that is attributed to “low blood sugar” when eat Continue reading >>

The Best Keto Fibre Supplements To Take (if You, Ahem, Need To)

The Best Keto Fibre Supplements To Take (if You, Ahem, Need To)

Nobody likes that feeling of being constipated. Feeling bloated and uncomfortable and sporting a semi-pregnant-looking belly. Feeling hungry but not wanting to eat because your tummy already feels so full. Constipation can make you feel lethargic, low and generally a bit crap. When you transition to a keto diet from one that has been high in carbs, particularly grains, you may go through a period where things kind of get ‘backed up’. I say ‘may’ because not everyone experiences this. Personally, I have always eaten a lot of vegetables so thankfully I didn’t really have an issue in this department. However, some people find that as their body is adjusting to this new way of eating, they need a little helping hand in the poo department to keep things moving along as they should be. This is particularly important if your body has some detoxing to do – in with the good and out with the bad as they say! Fiber on Keto Fiber is really fantastic for your body. It is the part of food that passes through your system completely intact because it cannot be broken down by digestion. There are 2 types of fiber – insoluble and soluble. Soluble fiber dissolves in water and forms a kind of sticky gum-like substance. It binds with things like cholesterol and bile in your intestine and helps to pass these things out of the body. Insoluble fiber does not dissolve in water, quite the contrary, it absorbs the water, which helps to add bulk to your stool and reduces constipation. Our beautiful friends the vegetables contain both insoluble and soluble fiber which is why we want to eat plenty of them! I try to add vegetables to every single meal, even if it’s just a couple of handful of greens. Other important things to keep things moving are: Drink enough water Make sure you ar Continue reading >>

What Supplements Should I Take On A Ketogenic Diet?

What Supplements Should I Take On A Ketogenic Diet?

Adjusting to a keto diet can be tough, even when it’s delicious. Consuming high carb foods for a lifetime then suddenly switching to high fat can cause problems. When you choose to follow a ketogenic diet you need fats and many grams of it every day. Calories have to come from somewhere. People will have to choose everyday staple foods such as green leafy vegetables, high-fat fruit, and meats such as avocados and chicken thighs. The stress of the keto-adaptation can be overwhelming and be challenging for many people. You may feel the need to quit before actually entering ketosis, which is when the real fat-burning and benefits start! Supplements on a ketogenic diet can be useful to aid your transition and for those needing an extra hand. Do You Have To Take Supplements on Keto? Ketogenic diet supplements are by far not essential. If you think about it, all supplements are just meant to “supplement” your diet. 99% of the time you can get all the nutrition you need from your diet but they can help you make it through the keto flu that many people encounter in the initial stages of high-fat dieting. Also assist you with exercise and training by keeping you sharp, healthy and strong on the inside for maximum performance. Here are some essential supplements to help maximize your keto-adaptation and your development in low-carb sustenance! Electrolyte Intake Changing your body’s preferred fuel sources from carbs to fat can be tough. Not only does it take the time to do so, but along the way, you may expect to have a few migraines, nausea, and general fatigue. This is what’s called keto flu. As carbs reduce, so are stored essential electrolytes such as sodium, magnesium, and potassium. For this reason, ketogenic dieters need to think about taking electrolyte suppleme Continue reading >>

Supplements And The Ketogenic Diet

Supplements And The Ketogenic Diet

When I first started eating a Ketogenic Diet, I researched as much as I could. For some reason, I think I thought that the more knowledge I had, the more successful I would be. Honestly, I don’t know if that is the case. But I do know, that I gained a ridiculous amount of Keto knowledge in a relatively short period of time. I gathered information from books, from internet articles and from Social Media. You know what I found? Everyone had a different answer for everything! But the one thing I found that every self-proclaimed Keto expert (and I’m joining in now) agreed upon, was vitamins & supplements. The Ketogenic Diet is a great diet. I love it. I plan on following this way of eating forever. That being said, the shortcoming with the Ketogenic Diet, is that it is very hard to get all the vitamins and electrolytes that your body needs strictly through diet alone. Yes, it can be done. But the amount of planning and calculating that would need to go into getting your micronutrients aligned with your macronutrients would drive a person bat shit crazy. So enter the world of supplements! And while most Keto’ers agree that you need to supplement vitamins and electrolytes, there isn’t much agreement on what or how or how much. So, with this blog post, I thought I would go over important elements that should possibly be included into your Ketogenic Diet. I will do my best to give some explanations as to why you need certain things, what kinds of side effects you might feel if you are lacking certain things and how to go about adding it to you diet. In addition, I’ll share a little about my supplement routine and how and why I came up with it! I don’t plan on getting science-y. I’ll keep it pretty basic and make the headings easy to see. So feel free to read all t Continue reading >>

More in ketosis