The ketogenic diet depends on lowering your carb intake for your body to start changing its natural fuel source from glucose to stored fats. The diet consists of a mainly moderate amount of protein, higher intake of fat, leafy greens, and less than 50 grams a day of carbs. Reducing your intake of carbohydrate will force your liver to start breaking down stored fat for energy, which is called “ketones”- this metabolic state is defined as ketosis.
Supplements are not obligatory for this diet, yet people who are considering this diet plan tend to take one or two to optimize their health and make their experience easier. There are supplements designed for increasing your ketone level at the beginning to help you overcome the common keto flu at this stage. Other supplements are taken to help with the nutrient deficiencies or lack of energy which are caused by cutting out a lot of food options.
Here, we will discuss ten supplements you should consider.
This tasteless and colorless oil is high in medium-chain triglycerides, which is a type of fat that is easily digested and broken down by the liver. MCTs are extremely beneficial to increase your fat intake daily, except that this type of fat is directly broken down without being stored in the liver, which boosts the energy level. Taking this fatty acid supplement will help you to stay in ketosis and in a fat-burning state which will aid in losing weight faster.
This oil is made by extracting MCTs from either coconut oil or palm oil; this offers a concentrated dose of the desired MCTs and guarantees high results in no time. Side effects may include nausea or diarrhea at the beginning of taking this supplement.
Cutting out starchy fruits and vegetables to reduce your consumption of carbohydrates puts you at risk of drastic electrolyte imbalance caused by constant urination, especially during the first week. Losing essential minerals like sodium, chloride, magnesium, potassium, and calcium is the main factor behind the famous keto flu; symptoms may include constipation, headache, dizziness and possible risk of anxiety, depression and mood swings. Taking supplements for the missing minerals is extremely important, especially if you will not be able to consume them from food without exceeding your carb limit for the day.
William Snyder from Mr. Keto explains that a high-fat diet can actually be beneficial to your health. As studies have shown that this diet can help with your overall health rather than only reducing down your weight, taking omega-3 as well tend to help with the overall health especially for people who are on ketogenic diets. They reduce inflammation, insulin, and triglycerides. Omega-3 will help in lowering the risk of heart disease, amnesia, and fatigue.
Vitamin D deficiency is quite common, and lowering your consumption of carbs doesn’t help you in preventing this common deficiency. It’s always a good idea to check your vitamin D level and take the right dosage of this supplement if needed. Suffering from this deficiency will negatively affect your life and your diet. Symptoms might show in getting sick often because it weakens your immune system, constant fatigue, chronic back pain, and even depression.
Those ketones supplements will increase ketone levels in your blood, which will help you in reaching and staying in ketosis. This is specifically important for people on ketogenic diets who want to enhance their athletic performance, energy, and muscle recovery. Taking this supplement will also help in controlling your appetite.
Caffeine up to 400mg a day can do wonders on boosting your metabolism, your energy level, and keeping you alert and focused. Caffeine can be taken from supplements or drinking coffee, green tea, or even cocoa. Taking the right dose of caffeine per day is important in the transitioning phase, especially for athletes or those who enjoy working out in general.
Since following this diet can make it a bit hard to consume enough vegetables as it limits you to only low-carb veggies. It might be impossible to take the right amounts of vitamins and minerals to stay healthy. Green powders might be the right option for those who don’t like vegetables or can’t digest them.
Spinach, Spirulina, Chlorella, Kale, Broccoli, and Wheatgrass are the most common powdered plants found in this mixture of green powders. These can be mixed with your favorite shake or smoothie to enhance your meal plan with the right nutrients.
This amino acid will change your workouts drastically as it plays mainly on producing energy and muscle contractions. Creatine level naturally decreases in our bodies as we age or lead a wrong lifestyle. Taking a Creatine supplement is specifically important if you are looking to increase your endurance, build muscle, or lose weight. The concentrated amino acid will ensure giving you the maximum benefits of your workout routine.
Branched-chain amino acids (BCAAs)
Another supplement for athletes during the transitioning period to enhance their workouts, stamina, and energy. This supplement on a moderate level of protein meal plan will help you build your muscles as well as decreasing the fatigue and reducing muscle damage and soreness.
The name in itself gives away the importance this supplement holds for keto dieters. Dehydroepiandrosterone is naturally produced in our bodies by the adrenal glands. Taking this supplement will directly affect your liver and its cells burn more stored fats, which will play a great role in losing excess weight faster and boost your metabolism.
If you have decided to begin your journey with the keto diet, you surely did enough research on the subject and you are aware of the many restrictions you are going to face. Supplements on this diet are not a must; however, they tend to be taken to optimize your health and make things easier. Taking supplements will aid in your weight loss journey, increase your metabolism, fight side effects of a keto diet, and enhance your overall experience and health.