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Following the ketogenic diet means sticking to a meal plan that is high in fat, protein and protein. What is the point? Eating this way puts your body in a state of ketosis, so you burn fat rather than sugar to get energy.
Keto has become what has become the keto diet, with hordes of devotees devoted to most of their calories from fat and protein and being limited to less than 50 grams of carbohydrate a day. While fans love losing pounds, health experts say the keto diet has some potential drawbacks, such as muscle loss, diarrhea and a disease called keto flu.
RELATED: 7 dangers of keto
Another disadvantage of the keto is that you could become deficient in certain essential nutrients that are usually found in foods banned or restricted by keto guidelines. If you follow keto or think about trying it, nutritionists advise you to take these five supplements to make up for the nutrients you might be missing.
Magnesium
Many foods rich in magnesium, such as whole grains, bananas and beans, are not keto-friendly because they contain too much carbohydrate per serving, says Ginger Hultin, RD, nutritionist in Seattle, spokesman for Academy of nutrition and dietetics.
"Magnesium is an important mineral for many cellular functions and regulates nerves, muscles and the immune system," says Hultin. It also plays a role in the formation of strong bones, maintenance of blood sugar levels and stability of the heart rhythm. It is also essential that the body makes proteins, bones and DNA, "she adds.
Keto enthusiasts may try to adhere to the recommended magnesium intakes (310 to 320 mg, depending on their age) by consuming keto-approved magnesium-rich foods such as spinach, broccoli, kale and pumpkin seeds. and sunflower seeds. But taking a magnesium supplement can help you cover your basics. "Talk to your doctor about the possibility of supplementation, but be careful not to exceed the recommendations because too much magnesium can cause diarrhea," Hultin says.
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RELATED: 6 health benefits of pumpkin seeds
Calcium
Many milk and dairy products do not work in the keto diet because of their carbohydrate content – think of whole milk or flavored yogurts, which each contain 12 grams of carbohydrate per serving. (Do not forget that it is advisable for keto followers to limit their carbohydrate intake to less than 50 mg per day.) By limiting or largely avoiding dairy products, you also limit your calcium intake . Depending on your age, women should consume 1,000 to 1,300 mg of calcium daily.
"Calcium is a mineral that helps maintain healthy bones but also promotes communication between muscles and nerves," he says. It helps the cardiovascular system and promotes the release of hormones. "Other foods with optimal levels of calcium that are excluded or limited to keto.Include enriched orange juice and tofu." The good news is that you can get calcium from sardines with bones, salmon with bones, kale and broccoli, "she says.
Still, if you are struggling to eat as many leafy vegetables or if you do not like fish, it's here that a calcium supplement comes in. Talk to your doctor about the amount of calcium that you may need to supplement based on your diet and your needs, "she says. advises.
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The iron
Think of iron as fuel that allows every cell in your system to work properly. "Iron is a mineral that the body needs to make hemoglobin, a protein in red blood cells that carries oxygen throughout the body," says Hultin. Without the 18 mg of iron recommended daily for non-pregnant women between the ages of 18 and 50, you will feel lethargic and weak, and your skin may look paler.
According to Hultin, many ceto-approved foods contain excellent amounts of iron, such as beef, some fish and oysters. However, other strong iron sources are restricted or excluded from the keto diet, such as enriched cereals for breakfast, lentils, tofu and beans, she said.
Getting enough iron is even harder if you are a vegetarian or vegan keto because you can not consume any animal products. Green leafy vegetables, like kale and spinach, are good vegetable sources of iron, but the type of iron they contain is not easily absorbed by the body. To make sure you get the right amount, a daily iron supplement is a good idea. Make sure your diet meets your needs and consult your doctor if you need supplementation, "says Hultin.
Buy: Garden of Life Iron Complex ($ 11, amazon.com)
RELATED: 4 Things to Know Before You Try the Keto Diet
Vitamin D
Getting sufficient amounts of vitamin D is difficult, even if you are not keto. The sun vitamin is made by the body when the skin is exposed to the sun. Many people try to avoid exposing themselves directly to the sun to reduce the risk of skin lesions and skin cancer. Although some foods, such as milk, orange juice and cereals, also contain vitamin D, their ketone content is limited because of the high carbohydrate content.
But vitamin D is essential. "Vitamin D is necessary for bone health and prolonged deficiency can lead to the development of brittle bones and fractures," says Natalie Rizzo, RD, a nutritionist in New York. It gives you energy, fuels your immune system and can even help prevent depression.
To get your recommended daily intake (600 IU), you can turn to keto-approved fatty fish such as salmon and tuna, or increase your egg consumption, a favorite of the keto thanks to the yellow high in fat. But with so little food choice, a daily vitamin D supplement can be helpful. Consult your doctor to find out the exact amount according to your needs.
Buy: Nature Made Vitamin D3 2000 IU Softgels ($ 22; amazon.com)
Fiber
You need fiber for your gastrointestinal tract to work well and to avoid digestive disorders such as constipation. But most sources of fiber come from bread, cereals, fruits and vegetables rich in carbohydrates, which are not keto-friendly.
"Since these foods are limited in the keto diet, your fiber intake is too," says Rizzo. When you lack fiber, it opens the door to other health risks, such as obesity, heart disease and a higher risk of developing colon cancer, she says.
"Because you can eat keto carbohydrates, you should opt for high-fiber vegetables like broccoli and cauliflower," she advises. But since it would be difficult to fill your diet throughout the day, a daily fiber supplement could be of great help. Rizzo suggests talking to your doctor about the best medicine for you and how much to take. You do not consume too much and you end up with loose stools or diarrhea, she warns.
Buy: Metamucil Multi-Health Psyllium Fiber Supplement ($ 28; amazon.com)
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