One of the main complaints of those new to the ketogenic diet is that the high fat content of this eating pattern is tough on their digestive system. The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency, but since vitamin D deficiency is common in general, supplementing with this vitamin is a good idea ( 13). Having optimal levels of vitamin D is important for everyone’s health, including people following ketogenic diets.

To boost your intake of omega-3 fatty acids through keto-friendly foods, eat more salmon, sardines and anchovies. Summary One study showed that people following a ketogenic diet who supplemented with omega-3 fatty acids from krill oil experienced greater decreases in triglycerides, insulin and inflammatory markers than those who did not ( 11). In addition, though the ketogenic diet is only moderate in protein, it may still be a higher amount than some people are used to, which can also cause digestive side effects. Adding sodium through diet is the best strategy. Simply salting foods or sipping on a broth made with bouillon cubes should cover most people’s increased sodium needs. Since the keto diet may consist of up to 75% fat, those used to consuming diets lower in fat can experience unpleasant gastrointestinal symptoms like nausea and diarrhea.Cutting out or limiting certain foods can lead to nutrient deficiencies in any diet, which is why it’s always advisable to try and include as many types of food as possible. 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).

Athletes looking to boost performance while on a ketogenic diet may benefit from taking the following supplements: The keto diet limits starchy vegetables such as carrots, sweet potatoes, parsnips, pumpkin and squash and eliminates many fruits. This might restrict the amount and variety of nutrients, vitamins and phytochemicals (plant power) you get from your food, especially if you remove them rather than replace them. We shared our findings with Meta, the parent company of Facebook but didn't receive a response at the time of publication. While some people may find these supplements helpful, more research is needed to establish their potential benefits and risks. Summary Greens powders can be added to drinks, shakes and smoothies, making them a convenient way to increase your intake of healthy produce.It has also been shown to promote weight loss and increase feelings of fullness, which can be helpful for those using the ketogenic diet as a weight loss tool ( 8). Research suggests that due to magnesium-depleting medications, reliance on processed foods and other factors, a good portion of the population has or is at risk of developing a magnesium deficiency ( 2).

Small steps make a big difference”, says Emma Thornton. She suggests cooking from scratch at home and expanding your knowledge of fresh ingredients is a good starting point. She also says other higher-fat and lower-carb diets, such as the popular Mediterranean-style diet, can be healthy as long as plenty of fish, nuts, seeds, other foods rich in healthy fats and vegetables are on the menu.The billing cycle of the chosen period is also stated in the little box when selecting the one you prefer - whether 1, 3, 6 months, etc.

Many of the trials investigating ketogenic diets only follow participants for around six months up to one year at the most”, says nutritionist Emma Thornton, “therefore, the longer term effects... aren’t well understood.” It’s a good idea to start with a small dose (1 teaspoon or 5 ml) of MCT oil to see how your body reacts before increasing to the suggested dosage listed on the supplement bottle. Caffeine: An extra cup of coffee or green tea can benefit athletic performance and boost energy levels, especially in athletes transitioning to a keto diet ( 25). Vitamin D is also responsible for supporting your immune system, regulating cellular growth, promoting bone health and lowering inflammation in your body ( 15). If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options:

Are there any supplements you should avoid on the keto diet?

Adverts for keto diet pills falsely imply they're endorsed by Mumset, Dragons' Den and TV presenter Holly Willoughby to deceive shoppers, Which? reports. This low carb, high fat/protein way of eating works by encouraging the body to get its energy from burning body fat, which produces an energy source, called ketones. It’s this process of breaking down or burning the body fat that’s known as ketosis or keto for short. 2