In our previous article “8 Best Keto Diet Plan to Lose weight Naturally Part-2” we learned about how keto work, steps for keto diet plan, 8 supplements details for making keto, electrolytes, sodium, potassium, magnesium, fatty acids and oils, omega-3 fatty acids complete details, advantages, and disadvantages. Let’s know about further details on the keto diet to lose weight.
Two vitamins that are vital for healthy bones and the cardiovascular system are vitamin D and calcium. Vitamin D actually promotes the absorption of calcium, which makes it very beneficial to take these two vitamins together.
Vitamin D Supplements Keto Diet Plan to lose weight
Recently, vitamin D has become one of the most common deficiencies. We work longer, lead a more sedentary lifestyle, spend more time indoors and consume fewer foods rich in vitamin D.
You may not be at increased risk of vitamin D deficiency if you are on a ketogenic diet, but it is important to keep this nutrient in mind no matter what diet you follow.
Vitamin D is very important for the body. It is an assumption that this vitamin protects against musculoskeletal disorders, immune diseases, cardiovascular diseases, diabetes, several types of cancer and mental health disorders.
Since the ketogenic diet associates with an increased risk of cardiovascular diseases, it is imperative to find nutrients that will work against this possibility.
If you follow the guidelines and are between the ages of 19 and 70, you should take 600 IU of vitamin D per day. Foods rich in vitamin D include oily fish (salmon, tuna), beef liver, cheese, egg yolks and fortified foods (milk, breakfast cereal).
This vitamin can also be synthesized through the skin from direct sunlight. Depending on the time of day, season, weather and place of residence, the synthesis of vitamin D may vary.
However, you should be aware that excessive sun exposure may increase the risk of skin cancer. Wearing protective clothing and SPF sunscreen can help reduce this risk.
Prolong vitamin D deficiency can affect bone health and cause osteomalacia.
As stated above, vitamin D promotes the absorption of calcium, so it is best to take these two supplements together, despite the diet.
In general, you decrease calcium absorption with age. In addition, when you get older, your body reduces the production of enzymes that digest dairy products. That is why you can hear that many people become intolerable to lactose in the future.
Older people who follow a ketogenic diet may be at increased risk of calcium deficiency due to these specific causes.
A 2015 study found that calcium, whether from a food source or supplement, can reduce the progression of loss of bone mineral density in those years 50 and older. Therefore, this mineral has helped reduce the risk of fractures, as well as improve and maintain bone health.
The recommended amount of calcium for daily consumption is 1,000 milligrams for men and women between the ages of 19 and 50. In addition to dairy products, other foods containing calcium include cabbage, broccoli, salmon, sardines, and most cereals.
Those who follow the ketogenic diet should be aware of the regular use of cabbage, broccoli, salmon, and sardines. If these products are not at the top of your list, supplementation is highly recommended.
In some cases, excessive calcium intake can cause kidney stones. Before taking calcium supplements, discuss the appropriate dosage of calcium with your doctor.
Even though vitamin D and calcium deficiencies may not be present in the keto-diet, it is important to consider taking these supplements to maintain healthy bones and protect against cardiovascular diseases.
B Complex Vitamin
If you plan your diet correctly, you may not be deficient in vitamin B. However, the ketogenic diet contains fewer carbohydrates, especially whole grains, which can potentially cause a deficiency.
Vitamins of group B are water-soluble vitamins. This means that if you spend months without these nutrients, you will deplete your body and become scarce.
For example, one of the B vitamins, folate, is found in fruits, vegetables, beef liver, whole grains, nuts, beans, and peas. Folate is also enriched in a variety of foods.
Women of childbearing age, especially keto-diets, should consider incorporating folate-rich foods because of the risk of neural tube defects in those who have a folate deficiency.
Adding folic acid at childbearing age, before pregnancy, will help reduce this potential risk.
Thiamine is also another B vitamin that can be affected by the keto diet. Thiamine can be found in wholegrain, fortified foods, legumes and meat.
The good news is that this diet is moderate in protein, however, if you stick to a traditional keto diet with 80-90% of your diet that contains fat, you can consume less thiamine than you think.
Thiamine deficiency can cause loss of appetite, confusion, memory loss, muscle weakness, and heart problems.
Each vitamin B plays its unique role in the body. Vitamin B complex can be helpful to supplement to maintain your levels of folic acid and thiamine. As well as the other six vitamins of group B, to ensure the proper functions of the body.
Long term effects
Most people understand the potential short-term effects of keto-diets (weight loss, keto-flu, loss of appetite). However, it is important to note the long-term effects.
The long-term effects of eating high-fat foods can include the risk of cardiovascular diseases, gastrointestinal diseases, poor bone health, and nephrolithiasis.
More research is needed to further evaluate the long-term effects of ketogenic diet and weight loss.
Nevertheless, the keto-diet has existed for decades as a treatment for epilepsy in children, and it is from this that most of the research consists.
These effects may not happen to you, but be sure to learn about the pros and cons of any diet before making any changes.
Keto Diet Plan to lose weight Keeping Tips
Be attentive to what you eat and how you can include the necessary nutrients with fewer carbohydrates. Micronutrients (vitamins and minerals) are mainly found in carbohydrates, and they are usually the best sources for your body, as they are most accessible for digestion.
In general, it is very important to eat green leafy vegetables to increase the fiber content and other nutrients that can be reduced due to this diet.
Constipation is a common side effect that can cause discomfort. The inclusion of large amounts of dietary fiber can help alleviate this symptom.
Consider adding these nutrients and discuss this with your doctor. As stated above, you may be at risk of several deficiencies, as well as cardiovascular diseases associated with high fat intake. In this case, supplements can be crucial for the effectiveness and durability of this diet.
General recommendations on how long an average person should follow a ketogenic diet vary from a few months to several years.
If you are considering this diet, it is must that your health care provider observes before and during this time.
Final thoughts on Keto Diet Plan to Lose Weight
The theory that “one diet fits all” is an outdate. Every day, researchers are learning more and more about how our diets and foods affect our health and our genetics.
It is important to remember that even if the diet works for a friend or colleague, you may not get the same results.
If you are not sure if a diet is right for you, you can contact a registered dietician for help. Nutritionists specialize in finding the best approaches for you to follow a healthy lifestyle, given food allergies, intolerance, medications, and other variables.
In addition, you should discuss this with your doctor before making any changes to your diet and/or adding any supplements to your regimen.
The reason why it is important to consult a doctor is that everyone has different dietary needs.
In addition, you can take medicines that can cause a deficiency in certain nutrients or interact with certain foods that may be crucial for this diet.