Ketogenic diets (Atkins Induction, Keto, LCHF) limit your daily carb intake to around 20-40g.
This dramatic reduction forces your body to burn fat as primary fuel instead of glucose – metabolic state known as ketosis.
Usually it takes around 5-7 days to break into ketosis. But if your metabolic resistance is high, it could take several weeks. The infamous “keto flu” can strike at this stage.
Once you are in ketosis, weight loss becomes easy. Tiredness, hunger and sugar cravings disappear. But you have to watch your carb intake constantly to avoid disrupting ketosis and going back to square one.
Recommended supplements for ketogenic diets
- Nutri-Align Multivit – 3 tablets a day
Extra-strong multivitamin/multimineral (with L-Carnitine and chromium) covers all your nutritional needs several times over, helps you fight fatigue and sugar cravings
- Nutri-Align Co-Enzyme Q10 – 3 capsules a day
Co-Enzyme Q10 works together with chromium and L-carnitine to mobilise fat-burning and reduce metabolic resistance
- Nutri-Align Psyllium Husk – 6 capsules a day
Psyllium husks top up your fibre intake to ensure healthy, trouble-free digestion
- Nutri-Align Triple Omega – 2 capsules a day
Omega oils protect your heart, improve insulin sensitivity and reduce metabolic resistance
Cutting out fruit and grains from your diet also cuts vitamins they contain. In the short term, vitamin deficiencies might cause cravings, mood swings and tiredness. Extra-strong multivitamin formula would cover any nutritional gaps. Vitamins also benefit your health over the long term. They reduce oxidative stress and support energy-yielding metabolism.
Ketosis will make you thirsty, so you will drink a lot more than usual. Essential electrolytes like potassium and magnesium get depleted faster as a result, causing muscle cramps and headaches. Supplementation is an easy way to avoid this. Some minerals (most notably, chromium and selenium) play a role in regulating blood glucose and can diminish sugar cravings.
L-Carnitine, Chromium and Co-Enzyme Q10
Dr Atkins recommended taking these three nutrients together to mobilise fat, reduce metabolic resistance and speed up transition to ketosis. Dieters also take chromium to fight sugar cravings.
Recommended fibre intake for trouble-free digestion is 18g a day. Dietary fibre comes mostly from fruit, vegetables and grains. If you are only consuming 20-30g of carbs a day, getting 18g of fibre is difficult. Psyllium husk is an all-natural fibre supplement. It doesn’t cause bloating or any other embarrassing side effects.
You or your doctor might be concerned about your heart health on a high-fat diet. Omega oils are a well-known remedy to protect your heart and arteries. Omega oils reduce metabolic resistance and improve insulin sensitivity, for faster and more efficient ketosis.