Hi! Here is a handy list of keto resources.
Ketone tracking: Before keto adaptation you can track your progress with ketone urine strips.
After about 3 weeks , you will become keto adapted and the urine strips might not read anymore.
Now you have the option to use 2 measuring devices:
A blood ketone meter and test strips. This system is accurate but quite pricey.
Another long term alternative is ketone breath meter which will last a long time and is quite accurate.
There are a number of supplements that you can take while on the ketogenic diet that may help you to feel and perform better.
Vitamin D3 -Vitamin D3 helps to maintain calcium/phosphorous levels and plays a large role in supporting the immune system. Most people are deficient. Aim for 1000 IU per 25lb of body weight. (take in the morning)
K2 -Promotes arterial health and healthy bones. Vitamin K2 directs calcium to go into your bones and teeth instead of your arteries. Dose: 2000mcg/day
Vitamin C -An antioxidant invaluable to the body for its role as an electron donor, supports numerous metabolic enzymes in addition to enhancing the body’s total antioxidant potential. Dose: 1-2g/day
Magnesium -A dietary mineral essential for brain and heart health. It is the second thing people are most deficient in after Vitamin D. Dose: 300-600 (elemental) mg/day
Iodine -Important for thyroid hormones. It is a common deficiency unless you eat seaweed and sea fish regularly. Important to take with selenium. Dose: 1mg/day
Selenium -Reduces damage from oxidation and toxins, helps other antioxidants. Don’t take without iodine. Dose: 200mcg/day
As you get keto adapted your body will process minerals in a different way and mineral supplementation becomes more important.
Here are some generic suggestions for a basic keto mineral protocol:
Sodium chloride (salt) -When you switch to a low carbohydrate or ketogenic diet your body begins to excrete sodium and water which might make you feel lightheaded or sluggish. It is generally recommended that a person on a ketogenic diet consume 3-5 grams of sodium per day.
Potassium -An electrolyte important for proper nerve signaling, heart, and muscle function. Potassium citrate helps to dissolve free calcium, which reduces your risk for kidney stones. 275 mg, 2-3 times a day or per personal requirements
Chromium -Helps to facilitate glucose level balance, 200mcg.
If you are new to Keto you might need help finding ingredients that are healthy and keto approved!
Here are my personal Keto Kitchen Basics! These Paleo and Keto friendly foods are great for substitutions.
Coconut Aminos: To use instead of Soy Sauce!
Swerve instead of granulated sugar
Confectioner Swerve for baking
Stevia for drinks, and desserts