Introduction:
A ketogenic diet has proven itself to be one of the most effective ways to lose fat without losing the hard-earned muscle mass.
Keto diet involved eating patterns which are high in fat, very low in carbohydrates and a moderate amount of protein.
Problem is, keto diet restricts the consumption of many nutritious food items as well (because of the high presence of carbohydrates). Many vital nutrients required by the body are not present in the ketogenic diet food. Which makes it utterly necessary to supplement your body with those essential nutrients.
List of supplement that should be taken while on Keto diet:
- Exogenous Ketones: To accelerate fat burning
- Magnesium: to relieve cramps and keto flue
- Omega-3 Fatty Acids: The best source of fats
- Digestive Enzymes: to help with digestion
- Keto Meal replacement: when you don’t have access to low carb food
- Electrolytes: to keep the body’s balance of basic electrolytes
These nutrients aren’t just helpful in the proper development of body but they also help in reversing the adverse effects of keto.
What supplements should I take on a ketogenic diet is a common question asked by the majority of people on a keto diet. Here is a list of top supplements.
What Supplements Should I Take On A Ketogenic Diet:
MCT Oil
MCT or Medium-chain triglycerides, these are the most common keto supplement that almost every person on keto consumes.
MCT oil is quite different from the unhealthy long-chain triglycerides, MCT’s quickly enters your bloodstream by directly broked down by the liver. This quick transmission of MCT helps in providing quick fuel for the body, Medium-chain triglycerides also helps in metabolizing the stored fat of body which makes it a powerful tool to burn down stored fat.
Coconut oil is one of the best natural sources of MCT’s, with about 30% of MCT.
However, MCT oil supplements contain the more efficient form of MCT Isolates extracted from coconut oil and palm oil. These MCT isolates assists in quickly achieving the state of ketosis.
MCT oil by Sports Research contains 100% Coconut Sourced with NO Palm Oil and its also Non-GMO project Verified and 3rd party certified Keto, Paleo and Vegan Friendly.
MCT Oil is odorless, tasteless and can be replaced with traditional oils. Add to protein shakes, coffee, or any other types of beverages. I personally love to add it to my bulletproof coffee.
Exogenous Ketones
Your liver converts stored fat into ketones while being on the ketogenic diet, those are known as endogenous ketones. Exogenous ketones are the ketones supplements through external sources.
Exogenous ketones are especially helpful to quickly enter into the process of ketosis.
Supplementing with Exogenous ketones helps in the generation of clean energy from the stored fat. You may expect to see an extra boost in energy levels, mental clarity and hunger suppression.
Perfect Keto BHB salts have a proven track record with thousands of happy consumers. It’s serving size is about 17g which delivers a strong dose of Exogenous ketones.
Perfect Keto BHB salts are found to be very effective in quickly pushing the body into ketosis and to boost up your blood ketone levels.
Magnesium
It’s one of the most vital nutrients that your body need for its proper functioning. Importance of magnesium:
- It’s involved in hundreds of Biochemical reaction in the body.
- Plays an important role in aerobic performance.
- Magnesium fights the feeling of depression.
- It may help in regulating blood pressure.
- It helps in achieving restful sleep.
- Faster muscle recovery and eliminates soreness.
The bad news is, ketogenic diet restricts the consumption of food items (beans and fruits) that are naturally rich in magnesium because of the presence of high carbohydrates.
Supplementing with magnesium is always a great idea to maintain a healthy body.
Omega-3 Fatty Acids
Supplementing with Omega-3 fatty acids can elevate your process of ketosis, and have a great impact on overall health.
Omega-3 helps in transition effects of keto diet which make it great companion while being on ketosis. Supplementing with Omega-3 may help in:
- It fights depression and anxiety
- Promotes brain function and health
- Improves overall heart health
- Omega-3 fights inflammation and related diseases.
A study conducted to check the effects of Omega-3 fatty acids while being on a ketogenic diet, volunteers experienced a greater reduction in triglycerides, insulin and inflammatory markers.
When buying omega-3 supplements, opt for a trustworthy and reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg per serving.
Dr. Tobias Omega 3 Fish Oil is a perfect omega-3 supplements for your keto journey. It delivers 2,000 mg of fish oil delivering 1,400 mg of Omega-3’s (800 mg EPA, 600 mg DHA) per serving. Additionally, their fish oil supplement is also free from heavy metals.
Digestive Enzymes
Many people call off their ketogenic diet because of the transition effects of this diet. Some of the common drawbacks of the ketogenic diet are constipation, nausea, headache, etc.
The high-fat and low carbohydrate content of this eating pattern might prove to be very hard on your digestive tract.
Solution? A good supplement that contains digestive enzyme blend that break down fats (lipases) and proteins (proteases) may help to improve your digestion.
A Digestive enzyme supplement by MAV NUTRITION is designed to help the body properly digest proteins, fats, and carbohydrates resulting in better nutrient absorption and less digestive discomfort.
Keto Meal replacement:
It’s not something you should be talking on a daily basis. Keeping a serving of keto meal replacement is the best way to stay in ketosis.
Most of us have a hectic schedule, late night office work and traffic jams have become a part of our daily routine. Keeping a keto meal replacement shake can prevent binging over unhealthy & high carb food.
I keep a scoop of keto meal replacement with me everywhere I go, it helps me stay in the process of ketosis throughout the day.
Electrolytes
As soon as your body starts to burn fat as a primary source of fuel, the body also loses a lot of water from the body. Resulting? Dehydration.
Levels of vital minerals like sodium, potassium, and magnesium may lead to symptoms such as headaches, muscle cramps, and fatigue.
Focusing on adding some essential minerals into a daily routine can reduce the side effects of keto.
Reasons You’re Not Losing Weight on Keto
Many people are not experiencing any change in body fat composition despite all the efforts.
Many people seem to do some basic mistakes that restrict the process of ketosis, let’s go through those mistakes.
Eating too many calories
Keto diet is all about including healthy fats in the daily diet and restricting the carb intake. But that doesn’t allow you to eat any number of calories.
Tracking the calories is still as important as eating the right food.
If you are eating more calories than you burn then your body might still be storing those excess calories.
Not really in ketosis
Many people are not even in state ketosis because they are consuming too many carbs.
A ketogenic diet requires you to restrict the total carbohydrate within 5%.
To help yourself reach your fitness goal, consider tracking the macros and alway check the nutritional values of ready-made products you buy from the store.
Hormonal imbalance
Sometimes it’s not your diet that is restricting your body to get into the process of ketosis. If you are stressed out, your cortisol levels might spike up which might hold on fat and retain water.
Cortisol levels might spike up because of the stressful office environment, lack of sleep, or some medical condition.
Regularity
A ketogenic diet requires regularity and dedication. Most of the people take about 3-4 days to get into ketosis, a cheat diet can slow down the process.
Try combining a keto diet with intermittent fasting, it will help you in quickly entering into ketosis.
Not caring about the nutritional value of supplements.
Whether it’s your keto brownie or the protein supplement, are you reading those labels correctly?
Most of the people are not aware of the presence of carbohydrate in their favorite supplement, resulting in failed ketosis.
