The “LowCarb” diet or its stricter version “Ketogenic Diet” consists of a lifestyle and diet low in carbohydrates (sugars), moderate in proteins and high in good quality fats (natural fats, such as coconut oil, avocado, nuts and seeds ) . Its objective is to optimize metabolism, regulate the hormonal system, have efficient burning of body fat, control chronic inflammation and insulin levels in the blood. Today it is used as a tool for the treatment of various chronic pathologies such as obesity, diabetes and hypertension.
Every day more people adhere to this lifestyle, due to the benefits it provides and the ability it has to control appetite and anxiety levels, making it more sustainable over time.
The word “Keto” in the ketogenic diet comes from the fact that it allows the body to produce small fuel molecules called ketones, which are an alternative source of fuel for the body and will be used when we achieve low levels of glucose (sugar). in blood through food.
There are certain nutritional supplements that play an important role when starting a “keto” eating style and that will be of great support in the change process.
Magnesium: Magnesium is a mineral that supports energy levels, regulates blood sugar levels, participates in electrolyte recovery, supports digestion, post-exercise recovery, bone quality, sleep, irritability and psychological function.
It is common for those who suffer from chronic diseases, insulin resistance, overweight or obesity to have low levels of Magnesium in their blood, so regulating their levels will be key when optimizing the benefits of their “Keto” lifestyle.
Omega 3 essential fatty acids: Omega 3 essential fatty acids provide EPA (eicosapentaenoic acid) and DHA (decosahexaenoic acid), which play a key role in controlling inflammation, reducing cardiovascular risk and preventing mental deterioration.
The Western diet tends to be higher in omega 6 (refined vegetable oils and processed foods) and low in omega 3, creating an imbalance that can promote chronic inflammation. By giving pure omega 3 supplements, we support the regulation of this omega 6/3 balance by managing the associated inflammation. On the other hand, omega 3 plays a fundamental role in mood, being of great support when implementing a new eating style.
Vitamin D: Maintaining optimal levels of vitamin D is essential to have an adequate metabolic response. This fat-soluble vitamin (requires quality fats for absorption) participates in various bodily functions, such as supporting the immune system, promoting cell growth, bone health and reducing inflammation.
Being a fat-soluble vitamin, it is easily deposited in body fat, becoming stagnant and altering its use by the body. Therefore, if you are going to start a new lifestyle, you need to bring your vitamin D levels to optimal numbers.
Glutamine: Glutamine is one of the most abundant amino acids in the body and is the ideal nutrient for our intestinal cells (enterocytes) that cover the epithelium of the intestinal wall, promoting its growth and maintaining the barrier function. In this way, it helps reduce inflammation and oxidative stress caused by intestinal permeability. Furthermore, for those who train frequently, glutamine participates in the formation of the antioxidant enzyme glutathione, supporting the immune system and favoring the saving of amino acid consumption by the muscle.
Probiotics: Probiotic supplements are live microorganisms that restore intestinal function, repopulating the microbiota with the ideal bacteria and recovering its activity. A healthy intestinal microbiota will support digestive processes, the immune system, metabolic and allergic response, tolerance to certain foods and the connection of the gut-brain axis (mood). Particularly, in those who follow a LowCarb “Keto” eating style, probiotics will be of great help in the generation of SCFAs (short chain fatty acids), the well-known Propionate and Butyrate (since these are produced from the fermentation of the fiber consumed in food by intestinal bacteria) that promote the metabolic response by controlling blood pressure, appetite, blood sugar levels and anxiety, among many other benefits.
So now you know, if you are going to start a new LowCarb eating style, don't forget your base supplements to support the change process.