Easy Steps to Be Sucessful in Keto
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Our handyman was nearly unrecognizable. He was down 60 pounds in a matter of months, and he said it was all thanks to the dirty keto diet. A recap: The dirty keto diet doesn't require you to care about the quality of the source of your nutrients, whereas the clean keto, if you will, is all about high-quality nutrition.
"Last night, I had four bacon cheeseburgers with extra blue cheese, I swapped my usual soft drink for a diet, and I skipped the buns and fries. The night before we got pizza, but I just ate all the meat and cheese off and gave my dog the crust."
I guess the dog isn't on the keto diet.
Yes, those meals are technically keto, but they're also low in important nutrients, including fiber and antioxidants.
If you've traveled down any grocery store or pharmacy aisle, or browsed the nutrition Internet, you'll find lots of products marketed as keto supplements. And while we're big supporters in getting all the nutrients you need from the food you eat, with certain diets, like dirty keto, you're not going to get that. So, should you take supplements to, er, supplement your diet?
Let's look at our handyman again. He swore he would never eat carbs—of any kind—again, he might not be aware of what it means to cut out entire food groups. It's easy to miss out on quite a few important nutrients, and over the long term, that might lead to certain nutrient deficiencies.
Until some gentle education can convince him that eating fruits and veggies (yes, carbs) will support his goals, it's time to talk about the best keto supplements to fill nutritional gaps.
Fiber
When following a keto diet, it's not uncommon to experience constipation and poor digestion. That's because some of the best sources of fiber, which keeps you regular, include veggies, fruits, beans, or whole grains. When you cut those out, it's hard to hit the daily recommendation of 25 to 35 grams of fiber.
"A well-formulated keto diet should not be void of all fiber since fiber, soluble and insoluble, are really important for nutrient absorption in the gut as well as aiding in the elimination of waste by the colon," says Jordan Mazur, director of Nutrition for the San Francisco 49ers.
Not to harp on our handyman friend, but four bacon double cheeseburgers isn't quite a fiber forward meal.
This is where a fiber supplement can be helpful. But it's important not to do too much too soon or you'll be living in the bathroom. Consider starting with a supplement that provides 5 to 10 grams of fiber per day and see how your body responds.
Greens
Let's face it: Any time you eliminate an entire food group (or groups), something will be missing. Trying to fill that gap is smart. Greens supplements—powdered mixes of green fruits and vegetables ready to be stirred into shakes and smoothies—can help fill nutritional gaps when it comes to vitamins, minerals, phytochemicals, and probiotics.
It's easy to get lost in a sea of green when choosing a supplement. Your best bet is to choose one that's third-party tested, like Informed Choice or NSF.
Probiotic/Digestive Enzymes
When you cut out or significantly cut back on carbohydrates, your body has to adapt to no longer digesting carbs and increase its digestions of fats and proteins. Remember, the idea with the keto diet is that your body runs on ketones instead of glucose—the sugar found in carbs.
Your body can do this, but it's not quite efficient, and it can be challenging for some.
"To help ease some of the digestive issues while becoming fat adapted, include digestive enzymes so you're prepared and can help the digestive process easier while avoiding uncomfortable symptoms," Mazur says.
Choose third-party certified supplements with protease, lipase, and amylase.
Magnesium
Magnesium is a mineral that's involved in hundreds of bodily processes, including blood sugar regulation, muscle cramping, immune system support, your body's stress response.
Magnesium is most commonly found in foods like beans and fruit, which are usually eliminated or drastically reduced when following a keto diet. To fill this gap, supplementing with 200 to 400 mg per day might be a good call.
And yes, you can consume too much magnesium, so it's important to take stock of the amount you're getting from a multivitamin, greens supplement, and your whole foods before reaching for a magnesium supplement.
Omega-3
Omega-3 fatty acids, found in fatty fish, nuts, and seeds, for example, are considered the good-for-you fat. Because many keto diets, especially dirty keto, are significantly higher in red meat (which is high in saturated fat), it's important to make sure you're balancing that with healthy fats, like omega-3. While the bad rap for saturated fats is turning around, it's still important to balance them with omega-3 fatty acids.
According to a small 2015 study, men who followed a keto diet and supplemented with omega-3 fats had bigger decreases in triglycerides, insulin, and inflammatory markers compared with those who did not supplement.
When choosing an omega-3 fatty acid supplement, aim for at least 1,000 mg of EPA + DHA.
Electrolytes
Electrolytes, like sodium, play an important role in muscle contraction, including your heart. The transition to the keto diet can result in increased fluid losses from the body, particularly during exercise, which can not just hurt performance, but can actually be dangerous.
Some research, like this 2017 paper published in Sports Medicine, also suggests athletes on the keto diet may experience excess electrolyte loss through sweating.
One way to up your sodium intake is to add bouillon cubes to your meals, according to Jeff Volek, Ph.D., R.D., who has studied (and followed) the keto diet.
But adding too much sodium can wreak havoc on your heart, so if you have high blood pressure, it's best to speak with your doctor.
You can also add electrolyte tablets to your water bottle for mid-workout hydration.
Because electrolytes require a delicate balance, if you think you'd benefit from adding a supplement, your best bet is to work with a registered dietitian.
Multivitamin
Taking a multivitamin regardless of whether you follow the keto diet can help ensure you're getting the nutrients you need. And if you are following the keto diet, or any other restrictive diet, a multivitamin is even more important.
Read the labels and choose a multi that provides 100 percent of the recommended dietary allowance (RDA) and has been certified by a third-party source, like USP, Informed Choice, or NSF.
Chris Mohr, PhD, RD is the co-owner of Mohr Results, Inc (MohrResults.com) a well-being consulting company
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Source: https://www.menshealth.com/weight-loss/a36534076/menshealth-com-best-keto-supplements/
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