Misc Notes

RDA has been replaced with DRI (Dietary Reference Intakes). First source for information is usda.gov

9 calories per gram of fat
4 calories per gram of carb
4 calories per gram of protein

Keto Notes

No more than 20g carbs per day

Ketosis & Fat Adaptation

Fat Adaptation Checklist

Entering Ketosis Faster

Reduce stress (cortisol produced, spiking blood glucose, increasing insulin)
First week stay under 10 carbohydrates per day
Low intensity long duration cardio (wait until after first two days of low carb)
Intermittent fasting (eating spikes insulin, not eating keeps it low)

Vitamins & Minerals

Calcium

Could copy [1] and [2]

Calcium and magnesium affect sleep

Cholesterol

Dietary cholesterol does not affect blood/serum cholesterol

Chromium

Could copy [3]

Folate

Could copy [4] and [5]

Iodine

Could copy [6] and [7]

Iron

Could copy [8]

Magnesium

could copy [9] and [10]

Calcium and magnesium affect sleep

Potassium

Prevents cramping
Potassium - sodium ratio

Selenium

could copy [11] and [12]

Vitamin A

Could copy content from [13] and [14]

Sodium

Vitamin B5 (Pantothenic Acid)

Helps alleviate fatigue

Vitamin B6

Could copy [15] and [16]

Vitamin B12

Could copy [17] and [18]

Vitamin C

Could copy [19] and [20]

Vitamin D

Could copy [21] and [22]

In order to improve the positive effects and reduce potential risks of increasing Vitamin D levels it is important to also supplement with Vitamin K2.

Vitamin D increases calcium absorption. But without enough vitamin K2 (MK-7) excess calcium will be deposited into vascular tissues instead of into the bones, increasing the risk of arterial calcification and hypertension.

See for instance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/ and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/ for more info on why it is important to add K2 when supplementing with Vitamin D.

Vitamin E

Could copy [23] and [24]

Zinc

could copy [25] and [26]

Taking Multivitamins & Supplements

See:

Nutrition

Contents