With a good and complete low-carbohydrate lifestyle you get all the nutrients you need. You may even get more healthy nutrients than with your old diet. You eat more vegetables, more fresh products, and less from packages and bags.
Nevertheless, it is advisable to take a few supplements – especially in the beginning. Your body will have to get used to the new way of eating. To ensure that your body suffers as little as possible from this new diet, it is wise to take several supplements if you follow a low- carbohydrate diet.
In this article, we give you some tips about the supplements that are recommended and why they can help you. Of course, you are not obliged to take all this, but it can be nice. So please read it carefully.
Why take supplements?
During a low-carbohydrate diet, you eat healthily and often lose weight. But because you take certain products in lesser quantities, shortages can arise. There are several reasons for taking supplements. This is not because you are necessarily deficient because of this diet, but because the low-carbohydrate diet can affect your fluid balance.
By taking the right supplements, you can prevent complaints. Think of:
- Fatigue
- Cramp
- Constipation
- muscle strain
- Headache
You eat less fruit and grains
During a low-carbohydrate diet, you avoid grain products and other starchy products. You also often only eat forest fruits and less fruit than you may be used to. You can of course supplement this with extra vegetables.You avoid all the fast carbohydrates that lead to spikes in your blood sugar level and replace them with lots of protein and healthy fats. After all, proteins and fats are good sources of energy, which gradually give you energy and ensure that you feel full for longer.
Do you want more information about a low-carbohydrate diet? Then take a look at a low-carb cookbook. In it, you will find an explanation about this lifestyle and all information is clearly explained. For example, the difference between fruit and other carbohydrate-rich products is explained.
Carbohydrate-rich products and fruits do not only consist of fast carbohydrates. It also contains many other good nutrients. Think, for example, of the many vitamins and minerals in fruit, and the fibers in (whole grain) cereal products. Because you eat these products to a lesser extent, you also get less of these good nutrients.
In addition, iodine is added to many types of bread, for example, because otherwise, we Dutch could become deficient. If you do not eat bread, you can supplement it yourself by taking LoSalt with iodine. You do not need more iodine and it is even dangerous. Too much iodine can cause heart palpitations or a feeling of hunger, among other things.
If you want to eat no or less salt, you can opt for kelp supplements. These supplements are made from a type of seaweed and are packed with vitamins, minerals, and… iodine! Kelp is available in tablets that you can take daily with a little water. An adult needs about 150 micrograms of iodine per day.
PLEASE NOTE: Do you have a slow-acting or fast-acting thyroid gland? Then different iodine advice applies. In that case, seek advice from a medical specialist, such as your general practitioner.
Vitamin D is important for everyone
More and more people in the Netherlands have a vitamin D deficiency. Vitamin D is produced when the sun shines on our skin.It is of course not always sunny in the Netherlands, which is why we can develop a vitamin D deficiency, especially in winter. The elderly and people with dark skin are especially at risk of this. Vitamin D is important for everyone, not just if you follow a low-carbohydrate diet.
For example, a link has also been found between a deficiency of vitamin D and the coronavirus. Vitamin D is extremely important for our immune system. In addition, vitamin D is indispensable for your bones, muscles, and brain.
Make sure that a vitamin D supplement also contains vitamin K. Vitamin K ensures that vitamin D can be absorbed better, resulting in a better effect. If you use blood thinners, you should first consult your doctor or doctor about taking such supplements.
Magnesium and other minerals are also important
When you lose weight, you often lose a lot of fluid during the first weeks and you retain less fluid. As a result, you can lose essential minerals. These are minerals such as magnesium and potassium.
One of the first signs of magnesium and/or potassium deficiency is cramping (e.g. in your legs, while you sleep, etc.). You can take magnesium supplements. Do not choose magnesium oxide (these are not included) or other cheap magnesium tablets that do not have anything on them.
Ideally, do not take potassium supplements. You can opt for Celtic sea salt; it also contains potassium.
