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Ketogenic food

Five nutrients that a ketogenic diet may lack

The diet regimen and targeted supplement programs provenutritionIt is the best medicine for mankind. One of the diet regimens is the ketogenic diet. In essence, adjusting the amount of food absorbed according to the nutritional content can bring a wide range of medical and physical ethics. The ketogenic diet mainly focuses on eating more foods rich in healthy fats and beneficial proteins, while reducing the carbohydrate diet to a minimum. The purpose is to stimulate fats instead of carbohydrates to produce energy through a process called ketonation.

Ketosis is a metabolic state that is the subject of a ketogenic diet plan. In the absence of low carbohydrate intake, once the body turns to excess fat to produce its own energy, namely ketones, ketosis will occur. In fact, you can think of a ketogenic diet plan as eating more meat, oily fish, cheese, butter, and less or no grains, fruits, sugary foods and condiments. Therefore, a typical daily ketogenic diet plan might include; eating bacon, eggs and tomatoes for breakfast. At noon, eating some shrimp salad mixed with olive oil and avocado is very balanced. Also reserve a ham and some nut cheese slices for dinner.

Irritant ketosis has numerous research-proven health benefits. However, this does not eliminate some serious symptoms and side effects that you should be aware of. It is worth emphasizing that the ketogenic diet can effectively reduce weight and lower blood sugar levels. It is good for diabetics, athletes and obese people. More importantly, research also shows that the ketogenic diet has multiple health benefits in heart disease, brain injury, Alzheimer's disease and cancer.

In recent decades, the popularity of ketogenic diet plans has soared. Perhaps, this makes us have to face up to the shortcomings of this food culture to ensure a balanced, healthy and maximize ketogenic food. Ketosis can lead to poor energy and mental function, increased hunger, sleep problems, nausea and digestive discomfort. In addition, the energy from ketones cannot be compared with traditional carbohydrates, which may lead to decreased body and exercise capacity. More importantly, for a long time, certain foods are out of touch with your diet plan, putting your body at risk of certain core nutritional deficiencies.The following are five important nutrients that ketogenic dieters must supplement in their weight loss program.

calcium

Dietary calcium is mainly a carbohydrate-centered nutrient, usually found in fruits, vegetables, dairy products and nutrient-rich grains. Calcium is essential for the development of human bones and teeth. Calcium also helps muscles grow healthier and the body's nervous system functions better.

For this reason, it is recommended that people who regularly go on a ketogenic diet determine whether their bones are losing calcium. If the result is positive, you must consume a lot of calcium-rich foods that are good for ketogenesis, such as sardines, salmon, and spinach. It is best to combine meals with pure calcium supplements (such as Kirkland Signature-Calcium Tablets) to accelerate recovery and relieve calcium deficiency.

magnesium

Magnesium is an energy-producing mineral found in fruits and grains. It also helps nerve cells and the brain function normally. It is well known that magnesium deficiency can cause symptoms similar to keto flu, such as muscle cramps, migraines, anxiety and constipation. Therefore, maintaining the level of magnesium in the body is essential to control the symptoms of keto flu. In order to relieve the symptoms of magnesium deficiency, ketogenic dieters may choose to eat avocado, almonds, and salmon and other foods that are good for their diet. However, in the case of chronic deficiency, it is recommended that you take the purchase of supplements seriously. Fortunately, there are many reliable multi-nutrient supplements on the market dedicated to improving this deficiency.

iron

Now, many studies have shown that increased fat absorption reduces the iron content in the body. Iron is essential for the proper functioning of the brain and muscles. In addition to metabolism, iron also promotes the formation of hemoglobin, a protein in red blood cells that can transport oxygen throughout the body. You can consult a doctor at any time to check your ferritin level to see if you are iron deficient. You can also regularly consume vitamin C-rich foods, such as broccoli, spinach, and cauliflower, to provide your body with a reliable amount of iron during your ketogenic program. However, high-absorption iron supplement capsules are a more viable option to ensure that your body stays strong in the ketogenic regimen.

Vitamin D

Like calcium, vitamin D is essential for the development of strong bones. Ketogenic dieters often struggle to get enough vitamin D because most vitamin sources (such as milk, orange juice, and grains) are high in carbohydrates. In addition, most people often refuse to expose their skin to direct sunlight to avoid skin damage and the risk of cancer. Pregnant women who cannot eat enough food to maintain the complete micronutrient profile or lack sufficient sun exposure can take vitamin D supplements for fetal development. Keto dieters can also try to choose high-fat foods, such as salmon and tuna, and increase egg yolk intake. It is best to combine regular doses of vitamin D supplements with fatty foods to ensure that you meet your daily needs.

fiber

Fiber is undoubtedly one of the rich components of carbohydrate-rich breads, grains, fruits and vegetables. Unfortunately, these high carbohydrates are non-ketogenic foods. Fiber supports the smooth function of the gastrointestinal tract, which in turn helps digestion and prevents constipation. Achieving optimal digestion is basically the first step in ensuring the maximum absorption of nutrients from our dietary intake. Therefore, ketogenic dieters should consume enough fiber to absorb excess fat and protein, thereby improving ketosis. Fortunately, ketogenic dieters can eat fiber-rich vegetables to remedy it. Eating more broccoli and cauliflower can keep your digestive system healthy to normal levels. Another option is to take a small amount of fiber supplements every day, which is enough to cheer up ketogenic dieters and continue their nutrition plan.

Reference source:

  1. https://www.ncbi.nlm.nih.gov/pubmed/27027847
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/
  3. https://www.ncbi.nlm.nih.gov/pubmed/17971178
  4. https://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis#1
  5. https://www.ncbi.nlm.nih.gov/pubmed/18823325
  6. https://www.ncbi.nlm.nih.gov/pubmed/22444869
Michael F. O
Author: Michael F. O

Michael FO is a ravenous health writer with over five years of experience. He has to himself a chain of certification ranging from a university degree in Biochemistry to other professional honours. The hallmark of his craft has always been to research trends and educate target-demographic with well-curated health and lifestyle content. If he is not writing, then he is busy in his greenhouse block or spending quality time with Zuby, his pet.

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