Ketogenic diet supplements are what you really need! It cannot be denied that keto diets that have many benefits though have a negative impact on the body. The diet that runs a diet high in fat and low carbohydrates has side effects that usually arise when beginning a diet. This is because the body is adapting to unusual dietary changes and maybe you need supplements to increase ketosis.
These side effects are commonly called “keto flu”. This keto flu appears early in your diet and usually disappears on its own after a few days. Side effects such as decreased energy and mental function, increased hunger, nausea and vomiting, sleep problems, indigestion (frequent urination or constipation), and decreased exercise performance. To reduce the effects of keto flu, you can eat ketogenic diet supplements or keto friendly protein powder that are good for the body. Here are some supplements that you can consume when keto diet.
What Are Ketogenic Diet Supplements?
- MCT Oil
MCT oil is needed when you start keto diet because it is easily and quickly converted into energy from ketone fuel in the liver. The faster the ketone appears, the faster the ketosis metabolism in the body. The availability of ketones will prevent your body from making new glucose from ingredients other than carbohydrates. Or this process will run for a while until the body is really capable of producing ketones.
With MCT oil, the body will get a glucose replacement during intermittent fasting without the need to break the muscle to become a new glucose as a fuel. MCT oil supplements to take on keto also helps the body avoid the onset of hypoglycemic symptoms in a ketosis transition period in the first 2 to 3 days of your diet. After 1 – 2 weeks, MCT oil can increase protein tolerance in your eating hours, helping to keep your blood sugar and insulin levels low.
When undergoing keto diet, there is a shift in the balance of water and minerals in the body. For that, it is recommended to keep the salt and mineral intake in the body to keep it balanced. Consuming salt can keep the body retaining enough minerals and electrolytes. The dietary ketone pattern makes the kidneys cannot store large amounts of sodium.
For that, when you eat add 3 – 5 grams of sodium from salt (coarse sea salt or pink Himalayan salt) into the food to be consumed. You can also mix it with water, tea, or coffee.
For mineral intake, you can consume 3000 – 4000 mg of sodium, 1000 mg of potassium, and 300 mg of magnesium daily to minimize the effects of keto flu. Or can also eat broth, seaweed, cucumber, and celery as an additional mineral. Consumption of mineral water is also a minimum of 8 glasses a day. Drinking plenty of mineral water can also suppress your appetite.
A study suggests that caffeine intake may increase plasma ketones. The research was done on 10 healthy adults who were given higher doses of caffeine dramatically increased the bHB (ketones related to brain strengthening). Taking caffeine 2.5 mg per kg of body weight and 5.0 mg per kg of body weight at breakfast can increase blood ketone levels by 88% and 116% respectively compared to non-caffeinated breakfasts. Increased plasma ketones with caffeine contribute to 5-6% of the brain’s temporal energy requirements.
- Exogenous ketone
Exogenous ketone is a supplement that combines a bHB ketone with medium chain fatty acids that can provide ketones without having to follow strict dietary ketones. Research has shown that exogenous ketones produce higher ketones than dietary ketones. But by following a low carbohydrate diet, not necessarily strict dietary ketone, will help increase the benefits of exogenous ketones. This will make the body more adept using ketones as a fuel source. Right now we not discuss the best exogenous ketones supplement
Creatine provides many benefits for health and body performance. The trick is to give your body more energy needed while undergoing keto diet. In addition, creatine can also improve the ability to think fast and perform difficult tasks better. Creatine also helps build more muscle, even when you eat low carbohydrates. It can also help you become stronger even when you reduce carbohydrates and calories. Recovery during exercise (exercise) is better than first adapting to the keto diet. In addition, creatine can also help prevent cramps during exercise, a common problem that arises when you are doing keto diets for the first time.
During creatine consumption, you should do exercises to fill the muscles of the body for one week (5 – 7 days). During this one week, you should consume creatine as much as 20 grams per day. After one week, you can reduce the dose of creatine to 5 grams per day.
- Whey protein
Whey protein is a milk component made of two proteins, whey and casein. But when used in supplements, whey proteins are separated from casein in milk. In whey protein contained nine essential amino acids. This means that whey protein contains a complete protein. Whey proteins usually contain low lactose (a sugar that causes adverse effects in people who are sensitive to dairy products). Choose keto diet protein shake that contain less carbo.
Based on its function, the whey protein is divided into “whey isolate” and “whey concentrate”. In whey isolate, fats and lactose from milk are almost entirely removed and leave pure protein. Wheat isolate powder usually contains 90% or more of protein. This may be effective for people who are sensitive to dairy products because they contain less lactose.
Unfortunately, whey isolate is more difficult to process and is often more expensive than other forms. Nevertheless, the quality of whey isolate is the best. While whey concentrate is a fully concentrated whey protein, including fat and lactose. The higher the concentration, the higher the protein content. The price is cheaper than whey isolate, but the quality is lower.
If you have any doubt about which supplements to take, you should consult with a nutritionist to ask for advice where supplements for ketogenic diet are good for your body condition. Everyone’s body condition is different so the use of supplements can be different too. This supplement helps to reduce the negative effects of the keto diet.
Remember, by consuming the ketogenic diet supplements does not mean you can loosen the keto diet rules. Stay on the keto diet as it should be for you to get the desired results immediately. Do not forget also to exercise routine!