生酮飲食可能缺乏的五種營養素

Dietary therapy and targeted meal plans have proven that nutrition is the best medicine for humankind. One such dietary approach is the ketogenic diet. Essentially, adjusting food intake based on nutritional components can bring a wide range of medical and physical benefits.

The ketogenic diet primarily focuses on consuming more foods rich in healthy fats and beneficial proteins, while minimizing carbohydrate intake. Its aim is to stimulate the body to produce energy from fat instead of carbohydrates through a process called ketosis. Ketosis is a metabolic state and the core of the ketogenic diet plan. In the absence of a low-carbohydrate intake, ketosis occurs when the body shifts to producing its own energy from excess fat, known as ketones. Essentially, you can think of the ketogenic diet plan as eating more meat, oily fish, cheese, and butter, and less or no whole grains, fruits, sugary foods, and condiments.

Therefore, a typical daily ketogenic diet plan might include: bacon, eggs, and tomatoes for breakfast. For lunch, a balanced meal of shrimp salad with olive oil and avocado is a good option. Also, reserve a ham and some nut and cheese slices for dinner. Stimulating 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's worth emphasizing that the ketogenic diet is effective for weight loss and is beneficial for those concerned about blood sugar, athletes, and obese individuals. More importantly, research also indicates that the ketogenic diet offers various health benefits, including cardiovascular health and memory decline. The popularity of ketogenic diet plans has skyrocketed in recent decades. Perhaps this necessitates addressing the drawbacks of this dietary culture to ensure a balanced, healthy diet that maximizes the intake of ketogenic foods.

Ketosis can lead to poor energy and mental function, increased hunger, sleep problems, nausea, and digestive discomfort. Furthermore, the energy from ketones cannot compare to that from conventional carbohydrates, which can cause a decline in physical and athletic performance. More importantly, prolonged disconnection of certain foods from your diet plan can put your body at risk of deficiencies in certain core nutrients. Here are five essential nutrients that ketogenic dieters must include in their weight loss plans.

鈣

Dietary calcium is primarily a carbohydrate-based nutrient, commonly found in fruits, vegetables, dairy products, and nutrient-rich grains. Calcium is essential for the development of bones and teeth. It also helps muscles grow healthier and the nervous system function better. Therefore, it is recommended that people who regularly follow a ketogenic diet determine if their bones are losing calcium. If so, they must consume plenty of calcium-rich foods that are beneficial for ketosis, such as sardines, salmon, and spinach. It is best to combine these meals with a pure calcium supplement (such as Kirkland Signature Calcium Tablets) to accelerate recovery and alleviate calcium deficiency.

鎂

Magnesium is an energy-producing mineral found in fruits and grains. It also helps nerve cells and the brain function properly. Magnesium deficiency is known to cause symptoms similar to keto flu, such as muscle cramps, headaches, anxiety, and constipation. Therefore, maintaining adequate magnesium levels in the body is crucial for managing keto flu symptoms. To alleviate magnesium deficiency symptoms, keto dieters may choose to eat foods that are beneficial to their diet, such as avocados, almonds, and salmon. However, in cases of chronic deficiency, it is advisable to take supplement purchases seriously. Fortunately, there are many reliable multinutrient supplements on the market dedicated to addressing this deficiency.

鐵

Many studies now indicate that increased fat absorption can lower iron levels in the body. Iron is essential for the proper functioning of the brain and muscles. In addition to metabolism, iron promotes the formation of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. You can always consult your doctor to check your ferritin levels to see if you are iron deficient. You can also regularly eat foods rich in vitamin C, such as broccoli, spinach, and cauliflower, to provide your body with a reliable amount of iron while on a ketogenic diet. However, highly absorbable iron supplement capsules are a more viable option to ensure your body remains strong on a ketogenic diet.

Vitamin D

Like calcium, vitamin D is essential for strong bone development. Ketogenic dieters often struggle to get enough vitamin D because most vitamin sources (such as milk, orange juice, and cereals) are high in carbohydrates. Furthermore, most people often avoid exposing their skin to direct sunlight to avoid the risk of skin damage. Pregnant women who cannot eat enough to maintain a complete micronutrient profile or lack sufficient sun exposure can take vitamin D supplements for fetal development. Ketogenic dieters can also try choosing high-fat foods such as salmon and tuna and increasing their egg yolk intake. It's best to combine your regular dose of vitamin D supplements with fatty foods to ensure you meet your daily requirements.

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Author. Michael F. O

Michael F.O 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. He has to himself a chain of certification ranging from a university degree in Biochemistry to other professional honors.