If you’re looking to shed some pounds, you’ve probably heard about the ketogenic diet. Few nutrition strategies are as popular as the keto diet, which provides for a high intake of fat and a low intake of carbohydrates. The benefits of a ketogenic diet are numerous and include increased mental clarity, athletic performance, and of course, weight loss.
While it’s great to see such positive results from following a ketogenic diet, it’s still not quite as easy as it sounds. You’ll still need to do some research before committing, and it’s not unusual for people to experience mild keto flu, also known as the “keto spell,” when they first start the diet. For those interested in trying the keto diet, here are some of the top supplements recommended to help you get started.
Reduce Flu Symptoms
If you’re experiencing flu symptoms–feeling feverish, having headaches, or feeling exhausted–then it’s time to hit the vitamin shop for some vitamin C and E supplements. The human body cannot produce vitamin C and E internally, so these nutrients must be got from nutrition sources including fruits and vegetables. Studies have shown that vitamin C and E help to reduce the duration and severity of the flu. If you suspect that your vitamin E dosage is low, then take a look at your dietary habits. Vegetables like tomatoes, potatoes, and bell peppers are excellent sources of vitamin E, while nuts and seeds are good sources of vitamin C. If you’re not getting the nutrients you need in sufficient amounts from your diet, then supplements are a smart choice. Vitamin C and E supplements are typically safe for adults to take, even in high dosages, although sometimes vitamin E supplements can cause allergic reactions in some people. Talk to your doctor about what dose is right for you.
Build a Healthy Diet
If you want to see faster results from your weight loss efforts, then you might want to consider building a healthy diet. Studies have shown that a properly executed and nutritious ketogenic diet helps to shed off those extra pounds faster than what you’d get from a typical diet. When you consume a nutritious diet, you’re fueling your body with the nutrients it needs to function at its best. Having a kitchen that’s well-stocked with nutritious food is the key to creating and following a healthy diet. It’s also important to eat food that’s good for your health. For instance, the minerals in spinach prevent cancer and other diseases. Instead of reaching for a fast food outlet when you’re feeling low, prepare a vegetable-based soup to make you feel better. There are plenty of healthy options available, and you’ll find something that suits your needs. You’re less likely to encounter deficiencies when you eat a nutrient-rich diet, so taking supplements is often not necessary. Eating the right food is the best method of obtaining nutrients your body needs. If you want to get the most out of your ketogenic diet, then stick to eating clean foods–not too much sugar, and only whole foods–and you’ll get the results you’re looking for. If you do happen to take a vitamin or mineral supplement, make sure that it’s supported by credible studies and research. Talk to your doctor about what dosage is right for you.
Enhance Mental Clarity
If you’re looking to enhance your mental clarity, then consider taking a magnesium supplement. Magnesium is a mineral that’s vital to the function of thousands of biochemical reactions in the human body; it’s practically ubiquitous in nature. Although it’s technically a mineral, studies have shown that magnesium is more effective when taken as a supplement rather than ingested in food, especially in large amounts. Because it plays such a vital role in so many biological processes, it’s not uncommon for those who take it to experience a general sense of well-being. Some experts even think that since magnesium is relatively easy to administer, that it could becomea popular choice for boosting cognitive function in the near future.
Promote A Healthy Sleep Cycle
Getting 7-9 hours of sleep each night can help to improve your overall health and well-being. When you get sufficient amounts of sleep, your body produces the hormone IGF-1, which is known to promote growth. IGF-1 also helps to protect the heart and boost the immune system. Experts recommend that adults get 7-9 hours of sleep each night in order to reap these benefits. If you’re finding that difficult, then taking a magnesium supplement might be a good idea. Magnesium not only promotes a healthy sleep cycle, it also keeps anxiety levels low and depression at bay. If you’re interested in trying magnesium supplements for sleep issues, then talk to your doctor first to determine the right dose for you.
Build Muscle
If you’re an adult who wants to build muscle, then you might want to consider boosting your protein intake. There are plenty of good sources of proteins, ranging from beans to lentils, that you can incorporate more into your diet. A 2017 meta-analysis showed that individuals who ate more protein were more likely to lose weight and also more likely to increase their muscle mass. The evidence is fairly strong that protein intake is vital for those who want to gain muscle; without sufficient amounts of protein in your diet, you’ll never truly be able to hit the gym and get that six-pack you’ve always dreamed about! If you want to put on a bit of muscle, then eat more protein-rich foods and try to avoid those that are low in protein. Consider making some smoothies with vegetables, fruits, and protein powders. You’ll instantly feel the benefits when you drink them!
Lose Water Weight
If you’re losing water weight (also known as water-retention or edema weight), then you’re either eating too much or not enough. You can prevent water weight by paying attention to how much you’re drinking or if it’s causing you any other problems. If you suspect that you’re drinking too much, then try cutting back or avoiding alcohol and sugary drinks. These are the two largest causes of water weight gain. Reducing your water intake is an important first step to weighing less; when you drink enough fluids, your body will naturally excrete all the extra water it’s been holding onto. There are plenty of good water-rich foods you can eat, such as fruits, vegetables, and soups. Eating water-rich foods will also help to increase your fluid intake. Eating these foods prevents you from getting dehydrated, which can improve your overall health. If you’re still finding that difficult, then consider taking a diuretic, which will help to flush out all the water that’s been holding onto in your body. Diuretics are often effective in reducing water weight and may be all you need to get back on track. Some examples of diuretics include fruits like citrus and watermelons, and vegetables like tomatoes, mushrooms, and cucumbers. Be sure to consult your doctor before taking any kind of medication, especially if you have any pre-existing medical conditions.
The Bottom Line
If you’re looking to lose weight, then there are plenty of good supplements you can take to speed up the process. A nutritious diet and the right dose of magnesium and vitamin C are ideal for those who want to shed off those extra pounds. There are also various ways you can incorporate more veggies and fruits into your diet. If you want to speed up the process and feel better about what you’re doing, then consider taking a vitamin C supplement, magnesium supplement, or diuretic. Always be sure to consult your doctor before taking any kind of medication or supplement, especially if you have any pre-existing medical conditions.