The keto diet is getting more popular because it is similar to other low-carb diets but is often seen to be more successful due to it being more powerful, and therefore the benefits can be achieved faster. However, because the keto diet is more intense than other low-carb diets, it also means it can be more difficult to stick to and could be more likely to cause side effects.
As the keto diet gains popularity, it is important to be aware of how to get the most out of your diet and to stay healthy while doing so. Because cutting out certain foods can mean making meals which still contain the right nutrients seem daunting without the right information, we have compiled a list that explain the different nutritional supplements that will not only keep you healthy but will increase the success of your keto diet by making it easier to keep motivated and stick to it.
While it is important to ensure you are still eating healthy meals and giving your body the ingredients it needs, there are also lots of different keto supplements that range in benefits from supplementing vital vitamins and minerals to increasing ketosis to enhance the benefits of the keto diet more efficiently.
Adding supplements to your keto diet can also reduce negative side effects caused by the keto flu and can even improve athletic performance while training on the low-carb diet.
What is a keto diet?
First, it is important to understand how the keto diet works and what it does. The ketogenic diet is a low-carb, high-fat diet that causes the body to produce ‘ketones,’ hence the name. Ketones are small fuel molecules that provide an alternative fuel source for the body which is only used when the body’s supply of blood sugar becomes low. When this happens, the ketones are produced by the liver from fat already stored inside your body.
Carbs and protein can be broken down into blood sugar quickly, which is why cutting them out of your diet will increase your ketone production. These ketones can then be used as a fuel source by the body and the brain to replace the cabs.
Food to avoid when on a keto diet that contains carbs or are high in sugar and starch:
By reducing your carbohydrate intake, the keto diet will then allow your body to change its fuel supply from the glucose normally created from carbs to ketones that will eventually cause the body to run mainly on fat. This means you will be continuously burning fat and will be able to lose weight more easily. As the blood sugar levels decrease, fat burning becomes more rapid, and the fat stored in your body is also able to be accessed more easily so that it can be burned off.
The keto diet has many of the same benefits of fasting, as your body will reach the same state on a keto diet as it does when not eating, but is much easier and more sustainable for obvious reasons. This is convenient when trying to lose weight, which is why the keto diet is so popular. However, all these benefits do have their downsides. This is why there are many ways of supplementing your keto diet to stay happy and healthy and to reduce any possible negative effects your body may have when you change your diet.
It is important to understand the negative side effects of the keto diet to ensure you can be prepared. You can do this by considering various dietary supplements to help you stay on track with your diet to keep you healthy. Side effects are more likely to occur at the beginning of your diet as your body gets used to its new fuel source.
The possible side effects are often referred to as the symptoms of ‘carb flu.’ While they are minor and temporary, they are worth looking out for and include:
- muscle fatigue
The more slowly you cut out your carbs, the easier it will be for your body to get used to it, minimizing the likelihood of feeling any side effects. However, the more slowly you cut them out, the more slowly the results will be.
It is possible to cut out sugar and starch more quickly than carbs which will have a faster effect on weight loss, meaning you will begin to notice the results straight away. This will not only make you feel better but will also motivate you to keep going until you have reached your goal.
Considering taking keto supplements alongside your daily meals will help to reduce any side effects and enable you to stick to your diet without difficulty. This is because they will ensure you are getting the right nutrients. Some can even enhance the effects of the keto diet for even faster results as well as increasing your energy levels.
Keto supplements for nutrition
One common mistake people make when they start their keto diet is forgetting to increase their intake of healthy foods as well as cutting down on carbs. While changing your diet might take a bit of getting used to and might seem like there is a lot to remember, it is important to make sure you are giving your body the best nutrients to keep you feeling good. This should be something that you do if you are on a diet or not.
We have listed some important ingredients that you can incorporate into your diet to give you the best possible start to your new lifestyle. We have also explained what the benefits are of each one.
These natural supplements will help you boost your energy and your mood while also reducing some of the ‘carb flu’ symptoms.
The best nutritional supplements to take on a keto diet are:
This mineral boosts your energy levels, regulates blood sugar levels, and supports your immune system to help you stay as active and healthy as possible. It is especially important when starting the keto diet to maintain regulated blood sugar levels as this will help with reducing mood swings, shakes, and cravings.
It is sometimes likely that people following a diet that is high in processed foods aren’t getting enough magnesium, and while on the keto diet it can be difficult to ensure you are reaching the required amount you need, as food that contains magnesium are also often high in carbs.
Taking magnesium supplements can help with reducing cramps, and ease any difficulty in sleeping you might suffer from while adjusting to the keto diet.it can also help in regulating your mood to help you stay happy and motivated during your diet.
There are foods which contain magnesium which you will be able to eat on the keto diet. The following foods are low in carbs but rich in magnesium. These are a healthy and natural way to increase your magnesium intake through your diet.
- Swiss chard
- Pumpkin seeds
It will be much easier to ensure you are meeting your bodily requirement of magnesium to make you feel the best you can by incorporating any of these into your diet.
If this doesn’t suit you, then you can also take between 200g and 400g of magnesium supplements a day to make sure to get the best out of your keto diet.
Medium-chain triglycerides (MCT) is a popular supplement among keto dieters.
The most common kind of fat found in foods are long-chain triglycerides (LCT), and they are metabolized differently to other fats. Unlike LCTs, MCTs can be broken down more quickly by the liver which means they can enter your bloodstream faster and therefore used as food for your brain and muscles. This is the good kind of fat to look out for and use in your diet.
Foods such as coconut oil are one of the best sources of MCT as 17% of its fatty acids are made up of it, and it has metabolic benefits as a result. MCT oil is extracted from coconut oil and provides an even higher dose to people following the keto diet than they would get by eating raw coconut oil.
MCT Oil is great for people on a keto diet as it can:
- Promote weight loss and increase feelings of fullness.
- Increase your fat intake more rapidly which increases the levels of ketones in your body
- Contributes to maintaining a level of ketosis
MCR oil can be easily added to shakes and smoothies for a quick boost in the right kind of fat.
It is advised to begin using MCR oil in small doses before increasing the amount to ensure your body reacts in the right way. While there is the risk of nausea in some people and should be ingested with care, it is the only kind of rapidly digested fat that can be used to supplement the keto diet by boosting the fat intake while remaining in ketosis.
Omega-3 Fatty Acids
Omega-3 fatty acids are another kind of fat that you don’t want to cut back on. Primarily found in fish, omega-3 can also be found in nuts and seeds. One of the main benefits of omega-3 is that it lowers levels of blood fat to keep your heart healthy and avoid heart disease. It can also help with elevating low moods which is good for those who are beginning their keto diet and may notice a change in mood as they get used to it.
Omega-3 supplements are a great way of ensuring you are getting the right amounts of these nutrients to be able to feel the benefits. As well as being able to reduce the risk of heart disease, they are also good anti-inflammatories, and a good way to improve mental health. Western diets are often low on foods that naturally contain omega-3 fatty acids which makes these supplements useful to everyone, not just those who are on a keto diet.
For those who are on keto diets, this supplement can be particularly useful as they can help to maintain a healthy nutritional balance when maintaining a low carb, high-fat diet. Even more importantly, they can dramatically enhance the keto diet’s overall impact on your health.
If you would like to ensure you are maximizing your intake of omega-three fatty acids while on the keto diet, fish such as salmon, sardines, and anchovies are keto diet friendly and would make a great, healthy addition to your meals.
Vitamin D is another important nutrient for everyone, not just people who are on keto diets. This makes it an incredibly useful vitamin to take notice of, especially because it is often difficult to find enough for your daily requirement in everyday foods.
Your body needs vitamin D for a lot of different functions, which is why it is so important. These include:
- The absorption of calcium
- Supporting the immune system
- Regulating cell growth
- Maintaining healthy bones
- Reducing inflammation in the body
Because your body will be going through a lot of changes as it gets used to a low carb diet, it is especially important to ensure you are protecting your immune system well to keep you fit and healthy while acclimatizing to the diet.
As calcium may also be something that is harder to get enough of in a keto diet, it is useful to give your body the best chance to increase the absorption of what your body does get. This will also leave you feeling better and more active as your bones will be stronger and muscles will be healthier and less likely to become inflamed, especially as a result of any exercise.
A common complaint that is reported by people starting the keto diet is the effect it has on their digestive system as they adjust to their new diet because of the high-fat content. When your body is used to something, it can take a while to get used to cutting it out which can often be uncomfortable.
Nausea and diarrhea are symptoms that some people suffer from when they aren’t used to the high-fat content of their keto diet. This is because it is made up of 75% more fat than a regular diet, as well as a higher content of protein than what some are used to.
Digestive enzymes are a blend that helps your body to break down fat and proteins more easily to give you more comfortable digestion, (exactly the ingredients that are causing the discomfort.) This will then alleviate the negative symptoms that are caused by the change in diet and help to get your digestive system back to normal as it gets used to the change in food types.
Not only do digestive enzymes promote a healthy digestive system, but they also reduce any pain connected with exercise which is even better for those who would like to maintain an active lifestyle while on a keto diet.
Something a little less commonly spoke about, greens powder is a mixture of powdered plants that are high in nutritional value such as:
These are just some of the ingredients which provide a wide range of vitamins and minerals that can be found to reduce inflammation, lower the risk of diseases and to help your body function at the highest level.
The nutrients that are found in these foods, especially vegetables, are always something that you should work to incorporate into your diet. It is especially important when following a keto diet to ensure you are getting enough nutritional intake to make the process easier and more enjoyable, as well as enhancing your work-outs and helping you to reach your goal faster.
Because the keto eating plan can make it more difficult to eat food that is rich in nutrients found in plant foods, the greens powder can ensure you are getting some of those nutrients that you could be losing and help you to get the most out of your diet.
The powder can easily be added to drinks, smoothies, and shakes as well as any other ingredients that you usually enjoy. This is ideal for an extra boost to be taken alongside fresh fruit and veg.
Electrolyte Supplements and Mineral Rich Food
The first few weeks can be the most challenging when starting a keto diet while your body gets used to the new foods and the absence of the carbs it is used to getting to keep you going through the day. This is why the focus on supplementing your diet with extra minerals is especially important.
It is usual for people to lose water more rapidly when they are transitioning onto a keto diet which means that your body can become low in minerals such as:
This is what leads to the flu-like symptoms that people often experience when beginning a keto diet such as tiredness, low moods, headaches, and cramps. People who continue to exercise on a keto diet can also lose these minerals through sweating, so if you lead an active lifestyle, then it is definitely worth keeping an eye on your nutritional intake.
Adding salt to your meals is an easy way of getting the sodium you need to replace what is being lost. Eating leafy greens, nuts, avocados, and seeds are all keto friendly ways of making sure you maintain a high level of potassium and magnesium for the best start to your diet.
It is also possible to take electrolyte supplements that contain the amount of sodium, potassium, and magnesium your body needs to ensure your levels aren’t running low and to reduce any symptoms of ‘carb flu’ you may experience when beginning your keto diet.
Keto supplements that increase ketosis
These keto supplements are different from the nutritional supplements you can take while on the keto diet. This kind of Keto Supplement actually works to provide external ketones to your body to help you as you begin to produce your own. They are known as exogenous ketones. This means they will directly help you to kick start your keto diet, rather than enhancing the nutrients in your body that you need to function in the best possible way.
Supplementing your daily meals with various nutritional aids that will help you to get the best out of your keto diet will ensure you get the most beneficial vitamins and minerals to keep you at the top of your game. However, there is also a wide range of keto supplements that will help boost your efforts and ensure all your hard work really pays off. Not only will they increase your energy, allowing you to be as productive as possible, they can also alleviate some of the symptoms that can be caused by the change in diet that produces the symptoms of ‘carb flu.’
If you combine your natural nutritional supplements with keto supplements, you will give yourself the best possible start to your diet and will able to cruise through it with ease. It is just as important to stay happy as it is to stay healthy. No diet should make you feel miserable as it is all about looking and feeling great.
To make things even easier for you, we have selected a list of some of the best keto supplements on the market for you to choose from.
While the symptoms caused by your change in diet is normal and harmless as your body withdraws from any addictive substance, it can make it more difficult to keep motivated to work towards your goal. Your body can also feel tired while getting used to taking in fewer carbs which can leave you feeling like you’re in a bad mood.
Ketone supplements such as the ones in the list below will help you combat these symptoms, helping to keep you fit and healthy while on your diet. They will also help you to reach ketosis faster and stay in ketosis for longer. This will help you to burn fat more efficiently while keeping you energized and happy. This is useful as your body adjusts to your new lifestyle where you no longer depend on carbs as your main source of fuel.
In order to get the best results from your keto diet, it is important to understand all the aspects involved in producing the most productive results. This can be confusing as there are so many factors to consider which is why some people find it difficult to stick to the diet when they first begin.
This kind of ketones is found in specially formulated supplements that are designed to increase the number of ketones in your body. This will allow it to reach and stay in the state of ketosis needed for a successful keto diet.
They are usually referred to as BHB ketones, which are the predominant ketone body in the blood. This stands for beta-hydroxybutyrate, and they are organic compounds that are considered to make up one of the three ketone bodies humans produce in order to convert fat into energy. This is because they react similarly inside the body as other ketones when restricting your calorie intake during the keto diet. This can also happen during periods of fasting and during exercise.
Once the body has converted fat into ketones that can be used as fuel in the body and brain, up to 60% of the energy you need for your brain is provided by ketones. This is why it is important to maximize the number of ketones in your blood as quickly as possible and for as long as required to make sure you are getting enough energy to feel good while you are on the keto diet.
This is why ketone supplements are so useful, as they can rapidly increase the number of ketones your body produces, especially when you are new to the diet. They can then, therefore, give you increased motivation and energy levels during the period of adjustment that occurs when you switch your fuel source to ketones from carbs.
Another term you may hear as you learn about the keto diet is keto salts. These are compounds consisting of sodium, potassium, and BHB. When consumed, these separate meaning the BHB blood concentrations are enhanced. They are high in electrolytes which means they will help keep you hydrated while you are on the keto diet. It is also a cost-effective way of replenishing your body with ketones and other vital nutrients which are lost in urine that will help to keep you healthy and active while on the diet.
Where to find BHB Ketone salts
BHB’s are naturally found in many foods, including eggs and milk. However, the easiest way of making sure you are getting enough BHBs is in ketone supplements which are infused with high levels of extra ketones.
Keto Tone dietary supplements will help you with your diet by providing your body with extra ketones, increasing the rate at which your body will begin to burn fat. This is particularly useful at the beginning of your diet when you are waiting for your body to create enough ketones to switch its fuel source from blood sugar to fat. This means you will be able to reach ketosis, where your body uses fat as fuel before you even begin to produce your own.
The ketones you will be getting from Keto Tone are called beta-hydroxybutyrate (BHB ketones). When you begin your keto diet, you might start to feel tired and irritable. This is because your body is getting used to the reduction of the carbs it is used to depending on, and because your body is not yet producing the ketones that will help your body to convert fat into energy.
Keto Tones will help boost the number of ketones your body produces so it can start converting energy more quickly than it would naturally. This will mean they will help you to stay energized and focus for longer while alleviating any feelings of low mood.
With Keto Tone you will be able to:
- Better control your appetite which will aid in stopping fat production. This is a natural solution for those seeking to tone muscle and reduce fat.
- Burn fat in areas that are notoriously difficult such as the stomach, chest, arms, and buttocks.
- Target fat without reducing muscle mass.
- Speed up your metabolism to burn fat more quickly on a daily basis.
Keto Tone is made from premium quality natural ingredients that and proven thermogenic herbs including:
- Raspberry Ketones
- African Mango
- Green Tea Extract
- Apple Cider Vinegar
- Grape seed extract
These ingredients will provide you with some of the essential vitamins and anti-oxidants that you will need to get the best out of your keto diet without the any of the synthetic additives and harmful side effects that can occur from certain products and foods.
These dietary supplements are non-GMO and free from gluten which means they are suitable for many different dietary preferences. They are manufactured in the USA at an FDA-inspected and GMP-certified facility so you can be sure of the quality you are buying.
We understand that it is important to make sure you know what you are putting into your body, which is why it is important that these tablets contain natural ingredients. It is also important that Keto Tone have years of dedicated experience and dedication to ensuring their customers are happy with their products.
This brand of keto supplement is especially good for those who notice the symptoms of ‘carb flu’ as they will not only reduce them but will leave you feeling even more energized than before. It is recommended that you take 2 tablets once a day to make the most of these supplements.
Kegenix Prime is a great tasting, patented formulation of BHB and MTC exogenous ketones. They have been extensively studied and proven to help your body produce ketones naturally and enhance the number of ketones that your body already creates. Not only does the Kegenix Prime series increase your ketone production, but it also provides you with a balanced selection of necessary ingredients that help you to replace electrolytes. These are important when staying hydrated, especially during a work-out.
These electrolyte enhancing ingredients include:
It is possible to get these nutrients naturally in food, but it is always good to make sure you aren’t lacking in any of these areas. These supplements will ensure your body gets the ingredients it needs and will help to rid the symptoms of ‘carb flu’ by increasing mental clarity. This will combat the feeling of fogginess and moodiness when decreasing your carb intake, as well as providing you with the energy needed for your regular workouts as well as your day-to-day life. It will also help you to control your appetite allowing you to keep eating healthily.
Kegenix Prime will also help you to reach ketosis by creating more ketones in your body to help you to convert fat into energy. Because it can be hard to maintain the keto diet through just the foods you eat, the Kegenix formulation will enhance your body’s natural processes by kick-starting your body’s fat burning ability in as fast as one hour. Their powerful formula is made from a combination of bio-identical ketones that will allow you to naturally produce, elevate and sustain your own ketone supply better than any other supplement.
Kegenix Prime is full of important and necessary ingredients without any of the bad stuff. These ingredients include:
- Essential vitamins
- Essential minerals
- A source of natural fiber
- Patented blend of BHB/MCT SuperFuel ketones
- Low glycaemic index
The formula does not include:
- Artificial colors
- Artificial sweeteners
The sachets come in an array of different flavors to choose from and will replace the need for using different products for pre and post-work-outs. There is also no need for meal replacement products and extra vitamin supplements as it is capable of providing you with everything you need in one sachet. They are made using incredible new Bioavailability technology from their new bio-enzyme blend with powerful brain enhancers for increased brain health and support.
As well as boosting your nutritional intake for the best results for an active lifestyle, Kegenix Prime will also aid lean muscle mass maintenance, improved strength and endurance, and faster recovery from workouts. They will also help you sleep and enhance your mood which is sometimes necessary when beginning the keto diet for the first time.
These keto supplements are particularly good for those who lead an active lifestyle and who plan to maintain an exercise regime while on the keto diet.
Perfect Keto has a wide range of products to help you get the most out of your keto diet. All their products are made with high-quality, real ingredients and will help your body to stay in ketosis which will allow you to burn fat at a faster rate. All their products are free from chemicals, fillers, and artificial flavors and are 100% keto friendly. Their website also features a selection of great recipes that you can eat while on the keto diet. This will help to inspire you when you make the transition to a low carb diet. The recipes include sweet treats and desserts as well as main meals.
The Keto bundle is a great place to start, providing you with everything you need to begin your keto diet. It also includes a guide to getting started with the keto diet, providing you with all the information you need to make the most out of your new lifestyle.
They come in either chocolate or vanilla flavors, so you will hardly notice you’re even taking supplements. The MTC oil powder is an incredible source of energy. The benefits are huge because it doesn’t get stored as body fat, so you don’t have to worry about replacing the fat that the ketones are burning. It also boosts your metabolism to keep your weight down and is a highly effective form of bioavailable fat.
MTC oil provides the perfect combination of benefits for a healthy body:
- Healthy weight loss
- Hormone regulation
- Healthy digestive system
- Increased exercise performance
The Perfect Keto products come with helpful test strips that allow you to measure whether you are in a state of ketosis or not. This is useful as you can be sure that your diet is working so you can get the best results. They are quick and reliable and are much easier than blood strip testing as you can use them in the comfort of your own home in seconds.
These products have a BHB exogenous keto base without any synthetic ingredients or additives which make it easier to enter and maintain a state of ketosis. With all the different factors to remember when changing your diet, it can be difficult to stick to it straight away as you may forget you can’t eat a certain ingredient. These supplements are useful in aiding your diet to give you the best chances of sticking to it and noting the results more quickly.
When using a keto base, the benefits of reaching and staying in ketosis are:
- Healthy metabolism
- Appetite control
- Increased focus
- Increased athletic performance
- Sustained energy levels
All of these factors will help you to stay on track with your keto diet and are doctor approved so you know you are staying safe while noticing the results as soon as the next day after you begin.
Unique to the other two, Perfect Keto supplements come with keto collagen which is proven to reduce cellulite. It is also known to:
- Re-balance your gut
- Reduce wrinkles
- Improve skin elasticity
- Increase nail growth
- Prevent hair thinning
- Prevent premature hair loss.
This collagen supplement is a perfect way to compliment your keto diet for further benefits.
Keto OS products supplement your regular keto diet with exogenous ketones that allow you to reach ketosis faster and remain in the state more successfully while you are on the keto diet than you would without it. This allows you to experience the benefits of higher levels of ketones in your blood more easily and without maintaining such a strict ketogenic diet. The keto diet can be challenging at first, and as it is often difficult for people to stick to, this is a great way to ensure you can fulfill your potential while making it as easy as possible.
Keto OS 3.0 is a revolutionary chocolate flavored drink mix based on proprietary ketone energy technology. It brings advanced macro nutritionals to your system and promotes optimized cellular regeneration, energy, and longevity so you can get the most out of your diet. It comes in both caffeine and caffeine-free options which is ideal for both day and evening consumption. It also works well as a tasty drink that can be taken with or without meals. The serving packets are convenient and easy to carry with you which is perfect for when you’re on the go.
The benefits of Keto OS are:
- Increased focus
The ingredients in Keto OS will help to reduce any feelings of fogginess you may experience when converting to a low carb diet, and will improve awareness, helping you to stay alert and active to increase productivity during everyday life.
- Aids sleep
You can be sure to wake up feeling rested and refreshed to start the day, giving you the best chance for increased motivation. When starting a keto diet, it can be normal to feel more tired than usual, and it can also affect your sleep as your body gets used to its new diet. The Keto OS products will help to alleviate these symptoms and help your body to feel well rested and ready for the day.
Keto OS will give you the right nutrients for a quick starting and sustaining energy that will allow you to continue with your normal exercise routine and keep up with the business life has to offer so you can get the most out of your day.
You may notice mood swings when you begin a keto diet due to the readjustment to your diet. This is because it can leave your body craving the foods it is used to. Especially food that contains high amounts of carbs and sugar. The Keto OS products will help to regulate your mood to keep you feeling fresh and motivated while you embark on a new and healthy lifestyle.
The Keto OS supplements come with two serving options. You only need one serving a day for a therapeutic dose or two servings for optimal performance giving you the freedom to decide how you would like to enhance your diet.
Their products contain no fat, protein or cholesterol so you can be sure they won’t offset any of the hard work you have put into maintaining your diet. The sachets are high in magnesium and calcium to provide you with the extra nutrients you need for the best results.
Keto OS chocolate swirl flavor is gluten-free, vegan, and is a natural nutritional ketone supplement. It gives your body the ketones it needs to maintain ketosis for the best results in burning fat and becoming more healthy. It does not contain synthetic ketones that some ketone supplements have and can be misleading.
The keto diet is useful for various reasons, including weight loss, a healthier lifestyle and improved athletic performance. The high-fat, low-carb intake can sometimes be difficult to follow, especially at the start.
Taking nutritional keto supplements can help make getting used to the keto diet more pleasant and make it easier to maintain. They do this by helping your body to absorb the most nutrients it can so that it can always perform at its best. They can also help to relieve any negative symptoms of the keto diet such as digestive discomfort or any aches and pains associated with ‘carb flu.’
The keto supplements that increase the number of ketones in your body by adding external ketones can also help you to adjust and maintain a successful keto diet as they will bring on the process more quickly which will allow you to see the benefits faster and for longer.
While each person differs, and you may find that what works for some people is different for others, it is possible to incorporate a combination of different supplements that will help you in the areas you need to focus on.
For example, you may find the transition simpler than most people, but you are worried you aren’t getting enough nutrients from your keto diet than you were used to. This means you will benefit from the nutrients found in natural supplements and foods containing the ingredients you are missing.
Whatever you decide is best for you, it is possible to see the best results by always looking after your health and listening to your body so that you can reach your goals and always feel great along the way.