Nutrition Boomerang

7 supplements for keto-diet

Keto is a low carb, high-fat diet due to which many food items are restricted. Thus, the Keto diet has to be followed with proper precautions and a good diet plan. This restricted diet can cause loss of the vital micronutrients which are extremely valuable for our body to function properly. While the fans of Keto cherish the weight loss they just had, nutritionist says that there are some potential drawbacks of keto which can cause damage if not taken care properly. Loss of muscle mass, diarrhea, and Keto flu are common problems but you can become deficient in some crucial nutrients which are found in the restricted foods under Keto guidelines. Low carb intake can cause a drop in electrolyte level especially sodium. Don’t miss these little buddies, they are micros but they play significant roles in the proper functioning of mind and body. But, thanks to the low- carb alternatives, which are nutrient-dense and can help us to fight the common deficiencies. Adjust your diet plan accordingly to fulfill the needs of electrolytes and take the required supplements if your diet can’t fulfill the needs.

Electrolytes are the minerals having an electric charge present in blood, urine, tissues and other body fluids. They contract muscles, move water and fluid within the body. Due to which they are extremely important for day to day activities.

READ HERE: https://energeticreads.com/2019/12/17/do-you-actually-need-to-eat-fat-to-lose-fat-ketomyths

  1. SODIUM :

WHY IT IS NEEDED? 

It is one of the most essential electrolytes that help maintain the balance of water in and around the cells. It’s important for proper muscle and nerve functioning. It also influences the blood pressure and even modest reductions can lower blood pressure. A low level of sodium affects the performance of athletes. In the first few weeks into the Keto diet, the body loses a significant amount of water and this is processed through the kidneys which can affect the electrolyte balance. Sodium is the first one to be lost and is closely related to sodium, potassium is affected the next.

AM I LACKING IT ?

  • Nausea and vomiting
  • Headache
  • Confusion
  • Loss of energy, drowsiness, and fatigue
  • Restlessness and irritability
  • Muscle weakness, spasms or cramps
  • Seizures
  • Coma

HOW TO SOLVE THIS?

There are a few things you do to beat these problems and maintain your sodium level. We require 3000-5000 mg of sodium for the proper functioning of the body. Sodium is lost with water loss and you can replenish the lost sodium on Keto by :

Adding salt to your food and drinks (use Himalayan sea salt).

Prefer sodium-rich food like red meat and eggs. Veggies that can help you to fight this deficiency cucumber and celery. Salted nuts and seeds might help you in this.

Sodium has an impact on blood – pressure, keep monitoring the sodium intake if you’re prone to hypertension. The surplus is always harmful!

2.POTASSIUM :

WHY IT IS NEEDED?

Potassium is the most important mineral and helps fluid balance, muscle contraction, and nerve signals. Roughly,98% of the potassium is found in our cells. On drastically reducing the carb intake, the body begins to process electrolytes differently. Electrolyte imbalance is often linked to the symptoms of Keto Flu. A diet rich in potassium may reduce blood pressure, and water retention by increasing urine production and reducing sodium levels. It protects against strokes and helps prevent osteoporosis and kidney stones. Many whole foods are rich in potassium but as most of them are not allowed in Keto, we have to fight this deficiency using other options. Recommended potassium intake is approx.

AM I LACKING IT?

Potassium deficiency is commonly known as hypokalemia and the symptoms include :

  1. Weakness and fatigue
  2. Muscle cramps, muscle aches, and stiffness.
  3. Digestive problems
  4. Heart palpitations
  5. Tingling and numbness
  6. Breathing difficulties.

KETO APPROVED FOOD :

1.Spinach – One cup(180g) of cooked spinach can provide up to 839mg of potassium. And the other green leafy vegetables which can offer a good amount of potassium include kale, swiss chard, and broccoli.

2. Avocados – This nutrition bomb is rich in healthy fats and electrolytes as well. One avocado(136 g) contains around 690 mg of potassium.

3. Zucchini- This low carb vegetable fits the keto diet very well and one medium (192 g) provides 512 mg of potassium.

4. Mushrooms – Mushrooms are low carb veggies that fit the low carb diet perfectly. They are rich in vitamin B12 and also known for their great antioxidant properties which helps in fighting free radicals.

5. Nuts and Seeds are great low carb and healthy fats option. They are also rich in protein and certain minerals, almonds being the greatest of all has the highest potassium content.

6. Cauliflower is packed with nutrients and has great antioxidant properties. They are also rich in potassium content.

7. Salmon – The star of the keto diet has a negligible carb and an excellent source of omega -3 Fats and also a good source of potassium, vitamin B6, B9, B12, and selenium.

If you require supplements in Keto and your diet can’t fulfill the requirements. Then, consult the doctor and take the required supplements. Don’t take any supplements without the supervision of your doctor.

3.Magnesium:

The fourth most abundant mineral in the human body plays a vital role to keep the brain and body healthy. It supports a variety of chemical reactions and boosts exercise performance as well. It helps fighting depression, Type – 2 diabetes, blood pressure, migraines, and premenstrual symptoms. It has anti-inflammatory benefits and boosts the immune system as well which makes them the most wanted electrolyte.

AM I LACKING IT?

  1. Muscle cramps
  2. Fatigue and weakness
  3. Irregular heartbeat
  4. High blood pressure

KETO APPROVED FOOD :

  1. Spinach – One of the most nutritious and healthy foods, which is truly the blessing for Keto dieters is loaded with micronutrients. Great source of potassium, Vitamin – K, Vitamin – C and folate.
  2. Avocado – One of the most popular food in the list of Keto dieters and has plenty of good fats. They have a good amount of fiber and plenty of micronutrients such as magnesium, copper, iron, and folate.
  3. Salmon – Salmon is good for you in plenty of ways and has negligible carbs with added benefits of micronutrients.
  4. Cocoa and Dark chocolate – Dark chocolate has cocoa as the main ingredient which is filled with antioxidants. Consuming dark chocolate is good for the heart and enhances mood. Carbs and calories in dark chocolate may vary with brands so choose wisely. Avoid milk and white chocolates as they can harm your diet.
  5. Flaxseed – It has amazing health benefits like improving digestion, reducing blood pressure and also reducing the risk of some cancers.Good source of phosphorus, manganese, and copper. So, they are worth a try.
  6. Almonds and Brazil nuts – Our aim behind opting for this diet is weight loss, make sure you keep the intake in control and don’t have more of them in your diet. Almonds are rich in manganese and Vitamin –E and are a great source of antioxidants that resides in Almond’s skin so it’s better not to peel them off. Whereas, Brazil nuts have good levels of zinc, calcium, Vitamin – E, and antioxidants. They are heart-protective and can lower the risk of cardiovascular disease. Few other supplements are : Broccoli,Kale,Pumpkin seeds, and Sunflower seeds.

4. CALCIUM :

Calcium is needed for strong and healthy bones. Calcium is another electrolyte that gets flushed when you enter the ketogenic phase. It prevents cancer, increases fertility, decreases the risk of diabetes, and also improves teeth health. An adequate amount of Vitamin – D is also important as it helps in absorbing calcium.

AM I LACKING IT?

  1. Numbness
  2. Tingling fingers
  3. Muscle cramps
  4. Lethargy and Fainting.
  5. Weak or brittle nails
  6. Poor appetite
  7. Difficulty swallowing

· These are few symptoms of calcium deficiency and the severe calcium deficiency symptoms are Mental confusion, irritability, depression, and anxiety, Tooth decay, Insufficient blood clotting, Bone fractures, Growth and development delays in children, Heart problems involving blood pressure and heart rhythms.

KETO APPROVED FOOD :

Adults need up to 1000 mg of calcium till the age of 50, and later they need 1200 mg.

  1. Salmon and sardines with bones.
  2. Hard cheese (Swiss and Cheddar cheese )
  3. Leafy greens like spinach and broccoli
  4. Calcium-fortified, unsweetened soy drinks.Check the label before buying the packed drinks.

5. IRON :

Iron is an important component of hemoglobin and carries oxygen throughout the body. A lack of red blood cells is called iron deficiency anemia

AM I LACKING IT?

  1. Extreme fatigue and Weakness
  2. Pale skin and Brittle nails
  3. Chest pain, fast heartbeat or shortness of breath
  4. Headache and dizziness
  5. Cold hands and feet
  6. Unusual cravings for non-nutritive substances, such as ice, dirt or starch

Symptoms of Anemia can sometimes become so mild that they often go ignored, but they become severe with time and can cause long term issues.

KETO APPROVED FOOD :

  1. DARK CHOCOLATE – Probably the best thing for all the sweet lovers and yes they will satisfy your sweet cravings as well. You can have the best of both the world with these delicious chocolates. They are loaded with potassium, zinc, potassium, and of course iron. So, enjoy this delicious keto-friendly food guilt-free.
  2. Kale and Spinach – The best two options in the family of green leafy vegetables which can provide a great amount of iron and other nutrients as well.
  3. Almonds – The nuts are your savior. Though they are rich in healthy fat, and calorie-dense as well. They are also loaded with plenty of nutrients and are the best snack options for all the Keto dieters.
  4. Chicken Liver- It has the highest iron content compared to other chicken options. Which makes them the best for Keto Dieters.
  5. Oyster and some Fish- These sea creatures can provide you with great iron content. Always check the calorie content and know that you’re trying to lose weight.

6. VITAMIN D:

When you’re on Keto getting them is sometimes the hardest, but yes there are plenty of keto-approved foods that can help you get them. Sunshine is one of the options for Vitamin – D, but not everyone likes it getting from the sun because overexposure to the sun can cause a few major problems like skin damage and skin cancer. They also play a significant role in the regulation of calcium and maintenance of phosphorus levels in the blood. They play a vital role in maintaining bone health. Try to get 1000 mg of calcium on a daily basis.

AM I LACKING IT?

  1. Getting sick or Infected often.
  2. Bone and Back Pain
  3. Depression
  4. Bone Loss and Hair loss.
  5. Muscle Pain.
  6. Fatigue and Tiredness.

KETO APPROVED FOOD :

  1. Salmon and Tuna- They are the ideal sea superstars. It’s packed Omega – 3s, vitamins, and macronutrients. They can help you in getting an adequate amount of Calcium.
  2. Cheese – Say Cheese! , To all the cheese lovers out there. These delicious cheesy bites have a good amount of fat and also low in carbs. This dairy product can help you fight to get the Vitamin – D right.
  3. Almonds – This crazy superfood is everywhere in the list of Keto dieters and thus ruling the world of Keto.Best snack options with less carb, and a great amount of fat and protein. They also have a good amount of calcium.
  4. Almond Milk – Dairy products are not that suitable for Keto, but Almond Milk can help you get Vitamin – D.It goes the best with coffee and protein shakes, with the great calcium content.
  5. Brocolli and Kale – These green veggies go well with a Keto diet and provide a good amount of vitamins and minerals.
  6. Eggs – They go well with everything, you can have them as toppings or as an individual. No one can beat the eggstraordinary qualities of them. One hard-boiled egg has 25 g of Calcium.
  7. Chia Seeds and Sunflower Seeds – These little buddies are loaded with a great amount of calcium and fiber. A handful of them can help you get the required Calcium. They are the best snack options and you can add them in your drinks, salads, or Keto shakes.

READ HERE : https://energeticreads.com/2019/09/14/an-eggxtraordinary-eggcellent-egg/

7. FIBER:

You want to keep your gut healthy, they are the builders of it. Fiber keeps your GI tract running smooth and prevents you from the digestive buzzkills like constipation. They keep you full for longer hours and can improve the cholesterol and blood sugar level. It will help you prevent health issues like diabetes, heart disease, and bowel cancer. Fiber is mostly found in fruits, vegetables, legumes, and grains which are mainly restricted in Keto. 

 AM I LACKING IT?

  1. Irregular Bowel moments.
  2. Excessive snacking or cravings / Not feeling full after the meals.
  3. High cholesterol.
  4. Inflammation
  5. Low energy and sleeping issues.
  6. Stubborn acne

KETO APPROVED FOOD :

  1. Avocado – King of Keto Fruits, low in carbs and rich in healthy fat and fiber.
  2. Chia Seeds – They offer a good amount of fiber, with the least carbohydrates. Sprinkle them on salads, or add in your smoothies. They go well with everything and a handful of them will give you a good amount of fiber.
  3. Almonds – These calorie-rich nuts are all-rounders and fit best here also. They have a good amount of fiber and the best snack options.
  4. Flaxseeds – Want a killer crunchy coating for your chicken and fish? Hit them up, they have almost 0 net carbs and 2g of fiber.
  5. Cauliflower – This vegetable can fit your diet here. It’s a low carb veggie with good fiber content. You can add them to your dishes and can blend them in creamy soups as well.
  6. Pumpkin Seeds – Grab the handful of them and you’re good to go. With 1g of net carbs and nearly 2g of fiber, help you sneak a bit more fiber than usual in a day.
  7. Raw Coconut – This commonly used ingredient in South – Indian dishes has 4g of fiber and 3g of net carbs, which makes them ideal for Keto – Dieters.

TAKEAWAYS :

Keto– Diet helps you lose weight and you can try it once, if interested. But, it lacks a few of the main ingredients in the diet, which helps us to get the proper nutrients necessary for growth. While on Keto, make sure you take care of all the macros and micros as well, because the body runs on both. Few Keto – food options are provided here to supplement your diet. The options here are completely natural and safe, so you can go for them whenever you feel there’s a need. Always consult your doctor, and let them guide you the best if your symptoms of deficiency increase.

keto diet

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