For people who’ve never had to deal with the ketogenic diet, the start and maintenance can be quite difficult. Tasty meals are not always here facilitation since the shift of the body to another power supply takes some time and some physiological factors are not to jump over. So you may want to find out how you can help yourself. There are supplements that can help you adapt to a new way of eating and reap the benefits.
Forcing the body to change the energy source from carbohydrate to fat can be difficult not only because of changes in diet alone but also because of the presence of various ailments such as headaches, nausea or fatigue. Usually they last a few days, and yet you have to get up in the morning, go to work, take care of the house and other responsibilities. To help yourself, you might want to reach for electrolytes such as potassium and sodium. It’s a quite important supplement because if you are dehydrated, the above problems can get worse. It should also know that reducing carbohydrates, also tend to assume a smaller amount of sodium and potassium with food, so inevitably you would have a greater demand for electrolytes.
MCT oil or coconut oil
Seeds and nuts are considered staple foods with high-fat content in the ketogenic diet. However, one should take into account that they also contain protein and carbohydrates, so the amount ingested should be controlled. What is needed is, therefore, a source of pure fat and is among others MCT oil. A method consumption depends on us – be it in the form of a supplement or as an oil dissolved in coffee or protein shake.
Tablespoon oil MCT provides 15 grams of fat. It has the advantage that due to the content of triglycerides of medium quickly gets into the blood stream, which makes it easily accessible source of energy. For comparison, in most grocery produktachów we meet the most long-chain triglycerides, which release their energy slowly. MCT oil is, therefore, a good source of energy for those entering (and in the process) and the ketogenic diet will certainly make for a transitional period, enabling it to maintain a constant level of energy.
Did you know that coconut oil is a great source of MCT oil? MCT oil is approx. 60% of the total fat content of coconut oil. Experiment. Add coconut oil to protein shakes before training, salads, meat dishes, and easily will complete the demand for fat in the diet. You say that the taste of the oil is not necessarily suitable for you, but remember that not all oils are coconut flavour and aroma. Some are odourless and tasteless and most suited to dry dishes. Furthermore, coconut oil has a very high temperature of smoke point, so it can be used during cooking.
As I mentioned, your body has to overcome the whole process of transition from one energy source to another. It is a big challenge. Fatigue, which then appears, you can reduce by use of caffeine, especially during the first days. Increasing intake of caffeine, or as a supplement containing the ingredient (eg. A fat burner, pre-workout) or in the form of a larger amount of coffee, it may be an ideal tool to improve the mood, increasing energy, and by the way, burning of unwanted fatty tissue. The same advantages, right?
Caffeine is a good complement to the ketogenic diet because it suppresses appetite, boosts energy. And that’s what a diet. Pay special attention to the greater amount of caffeine in the days in which you plan to do their training. More effort needs more energy, and also a little harder by caffeine you will turn on fat-burning processes.
Vitamins and minerals
Diets are associated with the fact that ‘something’ limits them. If there are products such as bread and dairy products, this shouldn’t be a problem, right? The problems start if you stop to eat vegetables, that is a source of vitamins, minerals and fibre, of course. Eating vegetables in time of ketogenic diet can be significantly harder to do. Increase fat, reduce carbohydrates, right? It is important to not only focus on the main assumption of the diet (ie, low carb, high fats), but also on the fundamental principles of any diet, or taking care of yourself providing needed vitamins and minerals.
Although supplements are not better than vitamins and minerals from food, it is always an alternative that will help you survive. And anyway, take care of it, to each meal add some vegetables.
The ketogenic diet is not our natural way of eating, but many people praised it by themselves. The most difficult step is the transition from one source of energy to another. Each of us can go their own way but usually complain of headaches, weakness, fatigue, nausea. It should then help yourself to use some extra supplementation.