Top nutrients to include on a KETO diet!

KETO plans are recommended short term to avoid slipping into deficiency. You may decide to transition between KETO and LCHF (low carb, high fat) plans as an example to maintain weight loss, for healthy metabolism and to get all your nutritional needs in a safe and healthy way.

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1. MAGNESIUM

FUNCTION: Blood sugar maintenance, boosts energy , muscle & nerve function, immune support, supports healthy sleep.

KETO FOODS:

• Cacao, Avocado, NUTS & SEEDS (Almonds / Brazil Nuts / Pumpkin Seeds / Flax Seeds / Chia Seeds, OILY FISH (Mackerel, Salmon)

2. MCT OIL (Medium Chain Triglycerides)

FUNCTION: They’re metabolized differently than long-chain triglycerides, the most common type of fat found in food. MCTs are broken down by your liver and quickly enter your bloodstream where they can be used as a fuel source for your brain and muscles. Supplementing with MCT oil can quickly up your fat intake, which increases ketone levels and helps you stay in ketosis. It has also been shown to promote weight loss and increase feelings of fullness, which can be helpful for those using the ketogenic diet for weight loss.

KETO FOODS:

• Coconut Oil , MCT Oil Supplement (made by isolating MCTs from coconut or palm oil)

3. OMEGA 3 FATTY ACIDS (EPA / DHA) (AHA – plant source many have problems being fully absorbed by the body)

FUNCTION: EPA and DHA have been found to reduce inflammation, lower heart disease risk, and prevent mental decline. Western diets tend to be higher in omega-6 fatty acids (found in foods like vegetable oils and processed foods) and lower in omega-3s (found in fatty fish). This imbalance can promote inflammation in the body and has been linked to an increase in many inflammatory diseases. Omega-3 supplements can be particularly beneficial for people on ketogenic diets, as they can help maintain a healthy omega-3 to omega-6 ratio when following a high-fat diet.               

KETO FOODS:

• Salmon, sardines, mackerel, anchovies

4. VITAMIN D (General population deficiency)

FUNCTION: Vitamin D helps absorb calcium from food, it aids immune system function, bone support, cell rejuvenation / turnover, lowers inflammation in the body

KETO FOODS:

• Eggs, Oily fish

5. DIGESTIVE ENZYMES: May be required to help with the digestion of higher levels of fats
6. PROBIOTICS: All round supplement to balance good gut bacteria and for optimal digestive health
7. ELECTROLYTE BALANCE: (Potassium, Sodium Magnesium balance with extra water loss)
8. GREEN POWDER: Vegetables contain a wide variety of vitamins, minerals and powerful plant compounds that can fight inflammation, lower disease risk, and help your body function at optimal levels. Though not everyone following a keto diet is necessarily lacking in their vegetable intake, the KETO plan does make it more difficult to consume enough plant foods. Choose a powder with a blend of wheatgrass, chlorella, spirulina, barley grass for vegetable juices and smoothies.

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