When transitioning from a normal diet to a ketogenic diet, during the transition period, it is necessary to pay attention to balancing minerals and vitamins, which will reduce the discomfort period and smoothly enter the nutritional ketosis state.
The importance of the three major electrolytes
The body switches from the previous high-carbohydrate and high-sugar model to the high-fat and low-carbon model, and the energy supply changes from glucose to fat. This change will affect the storage, absorption, and loss of trace nutrients, resulting in various symptoms during the transition period of ketosis.
At this time, the supplement of trace nutrients becomes particularly important, which can help to successfully pass through the adaptation period of ketosis. Due to the characteristics of the ketogenic diet, some minerals will be lost. During the ketogenic weight loss period, the first three trace nutrients that need to be paid attention to are: sodium, potassium, and magnesium.
The reason is simple. Since the body stores 1 gram of carbohydrates, it will store 3-4 grams of water. After low-carbon, it will drain a large amount of water.
The main principle is that a high insulin level causes the kidneys to retain water, and a low insulin level causes the kidneys to drain water. Increased urination will take away some electrolytes. The first is sodium. When the body loses sodium, it will excrete more potassium to maintain balance. Another important electrolyte is magnesium.
The most common mistake in the ketogenic diet is not eating enough salt. As an athlete, the amount of sweating is already very large, and more attention should be paid to the supplement of the three electrolytes. Under normal circumstances, supplementing enough salt can relieve more than half of the discomfort. Low-carbon ketogenic diets are also prone to magnesium deficiency. If there is cramping or muscle tremor, remember to supplement magnesium.
Early supplement of nutrients in the ketogenic diet
Omega-3 fatty acids
Supplementing omega-3 deep-sea fish oil in the ketogenic diet can further optimize the level of triglycerides and effectively combat inflammation.
In 2015, a study recruited 35 overweight people to adopt the Mediterranean diet, divided into two groups, one group without omega-3 supplementation, and the other group with supplementation. The study showed that the triglyceride levels of both groups of subjects decreased. The subjects who did not take omega-3 supplements decreased by 17%, and the subjects who took omega-3 supplements decreased by 19.6%. Omega-3 food sources include salmon, tuna, saury, sardine, etc. If the daily diet cannot be met, it can be supplemented externally.
Calcium
In addition to being beneficial to the formation of bones and teeth, calcium also helps with coagulation, and transmits signals between nerve cells, and regulates blood pressure. In the early stage of the ketogenic diet, calcium will be excreted from the body along with other electrolytes, so it is necessary to pay attention to supplementation.
The recommended daily intake of calcium is 1000-2000 milligrams. Almonds, broccoli, cheese, sardines, and other foods contain a large amount of calcium. If the bone mass is insufficient, it is best to supplement some calcium and also get more sun exposure. Vitamin D3 and K2 are also very important for calcium absorption.
Vitamin B
Before the ketogenic diet, most people ate a high-carbohydrate diet. The vitamin B in grains is mainly in the bran and germ, which is ground off during the processing. The vitamin B content of refined rice and refined flour is actually very small; high-carbohydrate foods require a large amount of vitamin B to help metabolism, and the body’s consumption of vitamin B increases. People with traditional diets are likely to be deficient in vitamin B.
In the early stage of the ketogenic diet, vitamin B also needs to be supplemented. For the eight members of the B-vitamin family, they can work better by coordinating with each other, so it is recommended to supplement with complex active B-vitamins.
Natural B-vitamins are better sourced from nutritional yeast and brewer’s yeast, but they may lack one or several vitamins B; or supplement with active complex B-vitamin supplements, but be sure to remember to buy active ingredients.
Bile salt (Bile Salt)
It is the main component involved in fat digestion and absorption in bile. Since the ketogenic diet is a high-fat diet, supplementing bile salts effectively helps the body to digest and absorb fats, reduces the burden on the liver and gallbladder, and also alleviates ketosis rash.
Digestive enzymes
The main role of digestive enzymes is to break down food into small molecules that the body can absorb, so that food can be better consumed and absorbed. Digestive enzymes in the early stage of the ketogenic diet help us better digest high-fat foods. When eating big fish and meat, or after gallbladder removal, the digestive function is damaged, it is very easy to have flatulence, and you can take digestive enzymes to help relieve discomfort.
Probiotics
You can take probiotics or prebiotics to improve constipation. In the conventional high-carbohydrate population, the intestinal flora mainly uses certain dietary fibers, resistant starch, and other carbohydrates as raw materials to produce short-chain fatty acids to provide energy to the intestinal cells. In the short term, a ketogenic & low-carbohydrate diet can lead to a decrease in the abundance of the flora, but in the long term, it will increase.
A study published in the journal “Frontiers in Microbiology” in 2017 investigated the long-term effects of the ketogenic diet on the fecal microbiota of 25 patients with multiple sclerosis.
Research data shows that the ketogenic diet rapidly changes the abundance of the subjects’ intestinal flora. In the short term, it will reduce the abundance of the flora, but it will start to recover from the 12th week, and significantly exceed the baseline value after 23 to 24 weeks, which is higher than at the beginning.
It is recommended to eat low-sugar vegetables and fruits on a ketogenic & low-carbohydrate diet, including a small amount of resistant starch and other high-quality carbohydrates, which can provide nutrients for the intestinal flora. Natural grass-fed butter, ghee and other high-quality fats, these oils naturally contain a rich short-chain fatty acid, which can directly provide high-quality energy for the intestine.
Stable ketosis period
Because our modern people do not do a good job of sun protection, if the food is low in vitamin D3 and K2 (natto and eel), it is recommended to supplement vitamin D3 and K2 together.
Potassium & Magnesium
In the early stage of supplementing potassium and magnesium, in the stable period, do you need to continue to supplement?
If you can eat at least half a catty of different green vegetables per day, or cook more than a catty of vegetables, and the types of vegetables are 3-5, you don’t need to supplement potassium. If the amount of vegetables is not enough and single, you may need to supplement potassium.
Regarding magnesium, modern people really live a life of magnesium deficiency. The great pressure of society also allows us to consume a lot of magnesium. Daily supplementation of sufficient magnesium can also improve sleep.
Most people don’t need to be in a strict ketosis state for a long time. Ordinary people can consider periodically and intermittently controlling carbohydrate intake between 20-120 grams, and adjusting flexibly according to specific circumstances. Ketosis – mild low-carbohydrate diet cycle.
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