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If you’re taking blood-thinning medications, you should consult your doctor before supplementing with omega-3s, which could further thin your blood [9]. Get more omega-3s by consuming fatty fish like salmon, sardines, anchovies, and mackerel!4. Vitamin DVitamin D deficiency is common, particularly for women. If you have a deficiency or low levels, you might want to supplement with vitamin D, which is important for calcium absorption, bone health, regulating cellular growth, and lowering inflammation [10] []. Few foods are
good sources of vitamin D, and lots of people aren’t getting enough sunlight. Your doctor can run a simple blood test to check if you’re deficient and advise you accordingly. 5. ElectrolytesThe first two or three weeks of keto can be challenging for some people as they switch to ketosis and lower carb intake. People who aren’t fat-adapted might experience worse symptoms of the keto flu and could
benefit from taking electrolytes while on keto. Transitioning to keto results in water loss and, often, a drop in mineral levels like potassium, sodium, and magnesium as well. This sudden drop in mineral levels can contribute to symptoms of the keto flu, such as fatigue, muscle cramps, and headaches [12].
[2]Getting adequate amounts of protein during weight loss preserves muscle mass, in addition to strength or weight training. Helps with weight managementEating enough protein makes it possible to keep the weight off after losing it on keto, especially if used in conjunction with other strategies like exercise and stress management. Protein sets you up for weight loss maintenance success by:Increasing your satiety. Research shows that it’s more effective for satiety than carbs and fat. [3]Boosting your metabolism and increasing the number of calories you burn. Your body burns about 20-30% of the protein you consume in order to process that protein.