The keto diet is high in fat, moderate in protein and low in carbohydrates which puts your body in a state of ketosis so that you are burning fat for fuel. The keto diet wasn’t created to allow you to lose weight, that rather help those dealing with cognitive issues such as Alzheimer's and it was first used on children who suffered from epilepsy. You lose weight through eating fewer carbohydrates, and while the world is going crazy over the keto diet, there are essential nutrients you are missing out on. Missing out on nutrients will cause you to suffer from keto flu. There are five supplements you can take to make sure you are getting the nutrients you require.
1. Magnesium Magnesium keeps your nerves, muscles and immune system ticking over as well as keeping your bones strong, blood sugar at the recommended level. Magnesium is found in keto foods like spinach, broccoli and kale. If you cannot get a hold of those types of foods, your other alternative would be to buy magnesium tablets from your local store. All you need to take is around 400mg of magnesium per day.
2. Calcium You won’t be getting calcium from milk as they contain high carbohydrate levels. They contain roughly 12grams of carbs per serving and our allowance on the keto diet is 50grams per day. By limiting yourself of milk, you are reducing yourself of calcium which supports your muscles and keeps your bones healthy. You don’t need to worry about avoiding milk as you can get your recommended allowance of calcium from foods such as sardines, kale and broccoli. If you cannot stand eating greens and fish, it is best to speak to your doctor about other calcium-related supplements.
3. Iron Iron allows oxygen to flow through your blood stream and allows your cells to function correctly. If you don’t get your recommended allowance of iron, your body will begin to feel weak, and you end up becoming weak, and you will look weak. You can find iron in foods such as fish, kale and spinach but make sure to stay from other iron-related foods such as lentil tofu and beans as these are not keto related products. If you are not getting enough iron through the foods above, you should consider speaking to your doctor about other iron-related supplements.
4. Vitamin D Vitamin D is crucial for bone health, and if you don’t get enough vitamin D, you are at risk of developing brittle bones. Vitamin D also gives you enough energy and lowers the risk of skin damage and cancer. To get your recommended allowance, you need to stick to keto foods such as salmon, mackerel and tuna.
5. Exogenous Ketones Exogenous ketones are external ketones which you consume to give you a boost of energy and put you into a state of ketosis much quicker. They help you reduce your appetite, and most people use it to get through the stages of keto-flu. You now have the information to hand to make you get through the keto diet with lack of nutrients. If you find you are lacking energy or have any other symptoms, it is recommended you seek medical advice as soon as possible.