The 10 Must Required Supplements For A Ketogenic Diet
- 29 Jun, 2020
Keto Diet was used to treat cancer and epilepsy in the early 1920s. Today, Keto Diet has become a very popular weight loss trick. As we all know, Keto Diet is a low carbs, moderate protein and high fats diet meal plan , it has a unique way of transforming metabolism. It shifts the source of energy from glucose generated through carbohydrates to fats.
As Keto Diet cuts a lot of food options, it’s a good idea to supplement with specific nutrients. It can also relieve you from the initial side effects such as Keto Flu. Keto Flu often happens due to lack of vitamins and minerals during the transition of ketosis. Having the right supplements, such as electrolytes, can help prevent nutrient deficiencies that cause the keto flu and can make your transition smoother.
Let us first understand the mechanism and benefits of Keto Supplements.
When it comes to weight loss, people try a lot of keto supplements. There are a lot of keto powder drinks and keto pills which claim to induce ketosis much faster and help in boosting the potential benefits of the diet.
When your body is at the stage of ketosis it starts converting fats into energy, for doing so it produces an acid called beta-hydroxybutyrate or BHB. Nowadays a lot of synthetic BHB supplements have come to the market.These are the type of exogenous ketones supplements with least side effects.
Another example of Keto supplement is MCT oil. MCT oil is extracted from coconut oil, palm oil and some other dairy products. MCT oil is a medium chain triglycerides.These are added to coffee, smoothies and salads. This oil is too good for digestion of fats from the body.
MCT oil provides a feeling of fullness when added to the food.It releases two kinds of hormones in the body, peptide YY and leptin. It consists less calories in comparison to other oils such as olive oil, avocados and nuts. It is best in converting ketones and is also good for your gut.
Lastly comes keto pills which is the most rapid and easy way of losing weight. Keto pills increase the levels of ketones in the blood.These keto pills have saturated fat found in coconut and palm oil called MCT. Keto pills only work when you are following a restricted ketogenic diet.A ketogenic diet does a lot more than just simulating Ketone production. It helps in lowering the circulation of insulin and glucose providing benefit to the ketones.
Keto pills also contain electrolytes such as magnesium and sodium. These electrolytes are the best you can consume from any food. Thus, keto pills also save a lot of money. We will know more about keto pills in the below section of the article.
How do supplements work ?
As we know that exogenous ketones power its abilities. The BHB salts present in the supplements fuel the brain and muscles without worrying about the daily carbohydrate limit.The supplements help the body to get into a state of ketosis faster by making fats as a source of energy. Thus, instead of burning carbohydrates, the body burns fats leading to fat loss.
Keto advanced weight loss pills help to achieve the state of process faster as compared to keto diet. It helps in boosting the metabolism and burning more calories even when you are at rest. Taking both Ketone advanced weight loss pill and keto diet can help you achieve your weight loss goals faster than just keto diet alone.
Within 4 days of extreme low carb diet, the body starts showing the result. It starts kicking off ketosis. Fat cells start to get dispatched to the liver, where they are converted into ketones which the body uses as a source of energy.
- Increases the metabolism
- Reduces overall body fat
- Fights against carbohydrates
- Improves mental health
Our main task is to differentiate between the good and bad supplements or fraud and genuine supplements present in the market. The market is flooded with a lot of Keto Supplements claiming that they are natural, healthy and do not have any side effects. But how do we pick the right keto supplement? How will we know that a particular keto supplement is a right fit or not? Let’s check out the various supplements for a ketogenic diet present in the market along their pros and cons.
10 Must Required Supplements For A Ketogenic Diet
Following are the 10 best Keto Supplements which everyone should go for:
Natural Dietary Supplements
If you are suffering from any chronic stress you must adopt organic herbs such as Ashwagandha. Ashwagandha maintains the level of stress hormones and it also protects against the negative effects of stress. It helps in keeping mental health and sleep in an appropriate manner. It has thyroid modulating neuroprotective, anti anxiety, antidepressant and anti-inflammatory properties. It is also beneficial during muscle building and workouts.
It is available in the form of leaf extract, capsules and powders. One should take about 300 to 500 milligrams of Ashwagandha once or twice a day. You can gradually increase your dosage watching for the potential side effects. A full dosage consists of 1000 to 1500 milligrams per day which is considered to be a higher dose.
Turmeric is best regarding fighting with inflammation. It is one of the most available, favourite and well researched supplements present in the market. If you are not familiar with turmeric, it is an orange spice which hails from India.It contains ingredients such as curcumin which helps to reduce inflammation. It is also associated with conditions like arthritis, blood clots, diabetes, headaches, colitis and many more.
You can take turmeric powder in your food, coat it on chicken or meat, and in your beverages such as milk or tea or you can have turmeric oil aur capsules present in the market.
Vegetables are an essential part of any diet. They contain a lot of vitamins, minerals and powerful plant compounds which fights inflammation, lowers disease risk and help your body function at optimum levels.
During keto diet we often lag in vegetable intake. Any easy way to boost your vegetable intake is by adding a green powder to your supplement regimen. Green powders are the main component of powdered plants such as spinach, chlorella, broccoli ,wheatgrass and many more.
Green powders can be added to drink, shakes and smoothies making them a convenient way to increase nutrients in your diet. Those taking keto diet should focus more on eating green vegetables.It shouldn't be used as a replacement for fresh produce, a well-balanced greens powder is an excellent and easy way for keto dieters to add a nutrient boost to their meal plan.
You can also make a Keto Micronutrients Green Powder which contains 4 blends for maximum antioxidant and nutritional support on a ketogenic diet:
A greens blend (4000mg)
An antioxidant blend (950mg)
A berry blend (500mg)
An absorption blend (300mg)
Addone scoop in your favorite beverage up to three times per day.
Omega-3 Fatty Acids
Omega 3 fatty acids are the type of polyunsaturated fatty acids. These are specially present in high protein foods such as fatty fish, eggs, nuts and seeds. Omega 3 fatty acids are very beneficial for weight loss, positive effects on insulin and inflammation levels.
Omega-3 fatty acid supplements, such as fish or krill oil, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which benefit health in many ways. EPA and DHA have been found to reduce inflammation, lower heart disease risk and prevent mental decline.
Omega 3 is present in higher levels in meats than from pasture raised animals. If a person on keto diet does not eat grass fed meals or seafood they should go for Omega 3 supplement. The dosage may vary from product to product. Some of them come from fish oil, krill oil, algae, flaxseed or other natural Omega 3 sources.
People who take medications that affect blood clotting, such as blood thinners, should consult a doctor before going for omega-3 supplements. People who are allergic to fish or shellfish should avoid supplements that contain fish oil, krill oil, or other fish based ingredients.
As we know that the key to diet is a low carb and high fat diet, thus we need some digestive enzymes that can digest the fats in a proper manner. Fat digestive enzymes are the best supplements to take on keto. These enzymes are specially designed if you are transitioning from a regular diet to keto diet.
Digestive Enzymes reduce the symptoms such as bloating, nausea, fatigue, and constipation which are common because of the high amount of fats that a keto diet requires.Digestive enzymes help alleviate some of these symptoms. Many of these supplements contain several different types of enzyme, but it is important to choose one that contains lipase, which is the enzyme that breaks down fat.
Supplements that contain proteases and peptidases are also a good choice, as these break down protein.In most cases, a person will take their digestive enzymes with a high fat meal or a few minutes before eating. They should always follow the dosage directions on the product and look for those that are keto friendly.
Digestive enzymes can be supplemented by dietary fibres. Dietary fibres are found in edible plant foods such as cereals, fruits, vegetables, dried peas, nuts, lentils and grains. Dietary fibre helps keep the gut healthy, reduces the risk of diseases such as diabetes, coronary heart disease and bowel cancer2. An easy add is organic apple cider vinegar, just take one tablespoon each morning or before meals.
If you are worried about improving your digestive system, immune system, joint health, skin and hair during keto diet then supplementing with collagen protein is wise. Collagen is the most abundant type of protein which is found in the human body. It helps in repairing the tissues bones and holds the body together. Go for a keto friendly collagen powder that is free from sugar and is low carbs.
Collagen is virtually tasteless and odourless you can have this powder by mixing it with your favourite beverage, such as tea, coffee or smoothie.
- Helps in improving hair strength, texture, and skin health
- Helps in improving joint flexibility and mobility
- Promotes nail health and growth
- It is Gluten Free, Soy Free and Non GMO
- It contains no Artificial Sweeteners and Additives
MCT Oil is a concentrated source of “ Medium Chain Triglycerides” which is commonly found in coconut oil. It is one of the most popular supplements to help you stay in ketosis. MCTs are broken down by your liver and quickly enter your bloodstream where they can be used as a fuel source for your brain and muscles.It is very beneficial for weight loss as these are a type of fats which can be easily used as a source of energy.
MCT oil helps in producing ketones, decreasing appetite, providing energy and improving endurance. It can be consumed along with tea, coffee, smoothie or any drink. A standard dose of 1 teaspoon at room temperature is what you need. You can also take MCT capsules or get some MCT from eating coconut oil.
Potential benefits of using MCT Oil include:
- Impact on weight loss
- Boosts exercise performance
- Develops brain functioning
Exogenous ketones are kind of ketones supplied through an external source. These are commonly used to increase the Blood Ketone levels. Exogenous Ketones are the supplements that provide you with an instant source of ketones in the form of Beta hydroxybutyrate (BHB) which help your body to get into ketosis and provide more energy. Ketone powders can be taken pre workout, between meals or while fasting. These are very helpful for athletes to boost performance, speed up their muscles and decrease the appetite.
Potential benefits of using exogenous ketones include:
- Increased focus
- Higher energy levels
- More energy for better athletic performance
- Decreased inflammation
MCT Enriched Protein Powders
MCT Enriched Protein powders are great in controlling appetite and providing a good amount of amino acids with very less calories and carbs. It also provides electrolytes, MCT oil and other beneficial compounds such as electrolytes which are good for digestion, joint health, skin and mental health.
When you go to buy a protein powder make sure that it is low carb and sugar free. If you want to add some amount of sugar then you can add keto sweetness such as stevia which is zero carb and natural. Do look for protein powders which includes ingredients like caffeine, creatine and herbs which will support you during workout and even for digestion.
When you are strictly following a keto diet you may miss on some essential vitamins, minerals and fibre. As a ketogenic diet restricts non starchy vegetables which are a rich source of multivitamin you need to take care of your nutritional needs.
Keto Diet at times causes kidneys to excrete extra water, sodium and other electrolytes which drains a lot of nutrients. Thus, a good multivitamin can provide various minerals such as magnesium, potassium and calcium which are lost during keto diet. You can take vitamin capsules or a powdered green drink that contains electrolytes.
Metabolism Boosters pills allow you to burn fat naturally through a metabolic state known as Ketosis. When you are in the state of Ketosis, your body burns fatty acids instead of sugar or glucose. This means that your body does all the heavy lifting work to achieve weight loss by turning excess fat into your body's main source of energy fuel. Ingredients of these capsules include Green Coffee Beans Extract 50%, Garcinia Cambogia Extract 60%, Green Tea Extract 90%, Black Pepper Extract, Cinnamon Extract, MCT Oil Powder and Ginger Extract.
Now you have the answer keys to all the questions which you were facing before such as why take keto supplements when you are making the switch to a look carb lifestyle. Why should you go for a particular product ? What ingredients should you look for in a keto supplement?
Keto supplements benefits by keeping safe from Keto flu. It helps in speeding up the process of ketosis, decreases the chances of experiencing nutrient deficiency, controls appetite and cravings. It also helps in improving digestion, increasing energy, improving moods and fighting inflammation. So, go and grab the best product for yourself and make your body healthy and fit.