The popularity of the famous keto diet is on the rise due to its massive benefits like managing weight, controlling type 2 diabetes, and preventing heart diseases. This has made people eager to find different ways in which this low-carb, high fat-diet can be optimized. Since this diet cuts out numerous food options, it is always a good idea to keep keto diet supplements handy.
But why should you use keto diet supplements at all? How do these supplements help? Which of these supplements are the best? This article will address all these queries in detail.
Why You Need Supplements on the Keto Diet
The ketogenic diet is a bit different from other conventional diet plans. This diet requires you to eat what most of the other diets restrict- fat! In addition to that, it also requires you to limit your daily carb intake to less than 25-30 grams per day.
Because the bodies of most people are conditioned to eating carbohydrates and burning them for energy, following a keto diet might turn out to be a difficult experience at the start. To help the dieters adjust, experts suggest taking keto diet supplements.
Using keto diet supplements can help keto-dieters with the following problems.
The Keto Flu
The keto flu refers to a number of symptoms like nausea, irritability, headaches, and drowsiness which occur as a result of “carbohydrate withdrawal.” The condition is common during the first two weeks and usually tends to go away once your body gets adjusted to the diet, however, it may prove to be extremely uncomfortable for a lot of people.
Using ketone supplements in these circumstances can treat the keto flu and avoid other side effects of the keto diet.
Energy Deprivation
If you are not careful with your macros, the keto diet might make you feel drained, both physically and mentally. Using keto supplements can help bridge this energy gap and provide you with an energy boost.
Micronutrient Deficiency
Nutrient deficiencies can effect anyone but are more commonly seen in those following a certain diet plan. To make sure you avoid these deficiencies, keto diet supplements are a must.
10 Best Keto Diet Supplements
Are you just beginning a keto diet? Consider using the following supplements in order to ease your weight loss journey.
1. Exogenous Ketones
Exogenous ketones refer to the ketones that you take from external sources. Available in pills, powder, or liquid forms, these ketones are similar to those produced by your body. Research has proven that consuming exogenous ketones can help your body get into ketosis faster. [1]
Another reason to include exogenous ketones in your diet is that these supplements can fasten the keto-adaptation, making it easy for you to get into nutritional ketosis. [2] They also suppress your appetite, reduce anxiety, and improve the overall functioning of the brain.
Here is a great exgenous ketone supplement
2. MCT Oil
MCT oil refers to a clear, tasteless oil consisting of medium-chain triglycerides (MCTs). Sourced from palm kernel oil or coconut oil, MCT oil is often prescribed by doctors to treat seizers, digestive disorders, and other diseases.
In the keto world, however, MCT oils are sold as supplements with the following benefits:
- Increased production of endogenous ketones
- Better control of appetite
- Increased energy
With the three benefits mentioned above, losing weight on the keto diet seems less of a challenge.
Here is a recommended MCT oil supplement.
3. Electrolyte Supplements
During the first week of the keto diet, your body is losing fluid like crazy. And along with this fluid, you are losing lots of electrolytes. The electrolyte is also regarded as one of the main reasons why you suffer from the keto flu.
Some of the most important electrolytes to balance include sodium, magnesium, and calcium. Getting enough sodium from bone broth and calcium from dairy products will make sure that you don’t suffer from muscle cramps, headaches, and numbness.
To make sure your heart, muscles, and nerves work perfectly, take a magnesium supplement daily.
Try this electrolyte supplement.
4. Omega 3 Fatty Acids
Omega-3 fatty acids refer to the essential fatty acids that your body cannot make on its own. These fatty acids are required to maintain cell membranes and stimulate signaling molecules in order to derive energy. Omega-3s are also known for reducing inflammation and protecting the heart.
Why you should take omega-3s on a keto diet is because they help you get into ketosis faster. Most of the foods that you eat on a keto diet are rich in omega-6 fatty acids which are pro-inflammatory and may damage your body. [3] Taking omega-3s can help your body counteract this effect.
Here is a recommended omega 3 supplement.
5. Vitamin D
While vitamin D doesn’t seem to affect your ketone levels, it does have a major impact on the overall health. From electrolyte absorption to immunity, vitamin D plays different roles in your body.
You require this vitamin for muscle functioning, calcium absorption, and immunity. Luckily, it is present in most of the keto food sources such as egg yolks, mushrooms, and fatty fish. If you are not consuming a significant amount of these foods, a vitamin D supplement will be beneficial.
Try this Vitamin D supplement.
6. Digestive Enzymes
Most of the people who are new to the keto diet complain about how consuming high fat gets tough and creates problems for their digestive systems like diarrhea and nausea. This is especially true for people who are not used to eating high-fat diets.
The high-fat consumption coupled with moderate protein intake further exacerbate the symptoms in some people. In order to encounter gastrointestinal symptoms like diarrhea, nausea, and bloating, keto diet supplements can help.
A digestive blend containing enzymes like lipases and proteases is of particular significance as it can help optimize your digestive processes.
Try this supplement for digestive health.
7. Greens Powder
Eating vegetables is important for everyone, irrespective of the diet they follow. Vegetables are a rich source of minerals, vitamins, and powerful plant-derived compounds which lower the disease risk, fight inflammation and maintain your body functions at optimal levels.
An easy way to increase your vegetable intake during the keto diet is by adding greens powder in the list of your keto diet supplements. While this powder may not be a great replacement for the fresh veggies, using it in a proper way can help the keto-dieters boost their nutrient levels.
Recommended greens powder supplement:
8. Whey Protein
Protein is an extremely important part of every weight loss program, including keto. You require this macronutrient in order to maintain your lean muscle mass. [4] A great way to make sure you are getting enough protein is by using whey protein.
The importance of whey protein as it pertains to a keto diet has been proven by a study involving 25 participants placed under two different diets. [5] One of the groups followed a keto diet with whey protein supplement while the other followed a calorie-restricted diet.
Although both groups experienced weight loss, the one with whey protein supplementation was found to have more lean muscle mass.
Try this whey protein powder.
9. Turmeric
Turmeric is quite popular among the health and fitness gurus, mainly due to its anti-inflammatory properties. Curcumin, the active ingredient of turmeric is said to improve digestion and provide anti-oxidative properties to the body.
The main reason why you should add turmeric to your keto diet is that it fights inflammation. Because a lot of keto foods like dairy products are pro-inflammatory, their effects can be counteracted and neutralized by turmeric.
Try this tumeric supplement.
10. Fiber Supplements
Because the keto diet includes following a low-carb meal plan, it often fails to fulfil your daily recommended dose of fiber. A lack of fiber can make you feel constipated and bloated all the time. This combined with the harmful effects of a high-fat diet can make your keto experience miserable and painful.
To avoid all this fuss, it is important to include high-fiber sources like psyllium husk, chia seeds, and flaxseeds to your daily diet. Leafy greens can also provide you with a good amount of fiber. If you are finding it difficult to intake a good amount of fiber, a fiber supplement should be used.
Here is a great fiber supplement.
Additional Keto Diet Supplements for Working Out
If you are aiming to work out during keto diet, consider adding the following keto diet supplements to your daily routine.
Creatine
Creatine supplements are extremely beneficial for the keto-dieters who wish to enhance their physical performance and workouts. Studies have shown that supplementing with creatine can lead to a faster energy recovery both between and after a high-intensity workout. [6]
BCAAs
Accounting for 35% of the total muscle proteins, branched-chain amino acids (BCAAs) are a must for the keto-dieters who work out on a regular basis. These supplements increase muscle growth, prevent fatigue, and maximize performance.
HMB (beta-hydroxy beta-methylbutyrate)
Beta-hydroxy beta-methylbutyrate (HMB) is an important member of the protein family. It is produced during the breakdown of leucine, another amino acid, and is said to possess strong anti-catabolic properties. Using HMB supplements protect your muscles during workouts, especially during keto diet when you are consuming a moderate amount of proteins.
Conclusion
The keto diet is a popular way to promote weight loss and boost physical performance. To help people transition into this extremely beneficial diet, keto diet supplements can help. These supplements can not only enhance the nutritional value of the keto diet but can also prevent the usual side effects.
So, use the top ten keto diet supplements now and make your keto journey a lot easier.