Top 10 Keto Supplements To Add To Your Shopping List
What exactly is a keto diet?
During the 1920s and 1930s, a high fat diet was introduced for epilepsy patients to help them manage the condition. The diet faded off slowly as medications started taking the upper hand. However, the idea of a Low Carbohydrate Full Fat (LCFH) diet has always been researched and looked into.
When human beings had to hunt and feed for themselves, most of their diet included fresh meat, vegetables and fruits grown locally and nuts and seeds. As humans progressed and started farming, the concept of grains, legumes, and lentils started getting popular.
Right now, up to 60% of a person’s regular meal consists of carbohydrates. Most of the sources of these carbs also come from processed grains, junk food, and sugary beverages and food. This is the cause of various lifestyle diseases including diabetes.
A keto diet follows the diet pattern of the Paleolithic era and includes high fat and moderate protein foods that excludes carbohydrates.
The basics of keto
A Standard Keto Diet (SKD) consists of the following macros.
- 75% of fat
- 20% of proteins
- 5% of carbohydrates
By eating this way, your body is deprived of the glucose it usually gets through carbohydrates and hence is forced to use fat as an energy source. The body, in response, makes a chemical called ketone and goes into ketosis.
In this mode, you will find yourself losing weight easily, getting fitter and stronger by the day and you will have a lot more energy to function.
What are keto supplements and why do you need them?
Let’s say you are 30 years old. You have been used to a high carbohydrate diet all 30 years and when you suddenly cut back on carbs and pick up food high in fat content, your body is going to get a tiny bit confused at the change.
Starting any new diet is challenging on the body and you will notice signs of tiredness, fatigue, and other metabolic changes. Here are 2 major reasons why you need keto supplements.
- Nutritional imbalance because you cut back on a certain category of food source your body is used to.
- Not getting into ketosis or staying there because you do not consume enough fats.
Here is a list of top 10 keto supplements you should definitely consider taking up regularly to optimize the keto diet and to get its best benefits. These are available in the food you eat and also in the form of powder, capsule, and oil supplements.
The Medium Chain Triglycerides (MCT) oils are absolutely loved in the keto industry. These are usually extracted from coconut oil. Coconut oil contains 50% MCT fat.
MCTs have 6-12 carbon atoms attached to them and they are easily digested and absorbed by the body. These MCTs are also instantly converted to ketones and hence are preferred on a keto diet.
You could consume lots of coconut oil to get your source of MCT, but by picking exclusive MCT oils, you can get its benefit 100%.
Omega 3 fatty acids
Omega 3 fatty acids are not just for those on a diet but are considered immensely beneficial even otherwise.
Omega 3s help reduce inflammation in the body and can also fight depression and anxiety. For children and young adults, omega 3 fatty acids improve brain health.
For people following a ketogenic diet, however, the benefits increase multifold.
- Maintains clear skin and healthy hair
- Helps reduce BMI levels
- Decreases bad cholesterol levels
- Maximizes the effectiveness of the diet
You can get natural sources of Omega 3 from fatty fishes and nuts like walnuts or pick up a branded supplement and start consuming that every day.
Vitamin D helps your body absorb calcium better from food. If you suffer from joint pain, back pain or knee pain or if you feel generally weak while on the diet, you should be getting your Vitamin D and calcium levels checked.
Vitamin D supplements will promote bone health and also keep your immune system healthy.
Some of the common sources of natural magnesium based foods are carbohydrate-rich. This means that you cannot consume them. That is why the chances of a magnesium deficiency while on a keto diet is considered quite normal.
Here are the signs and symptoms of magnesium deficiency.
- Irregular heart beat
- Muscle twitches
- Muscle weakness and general fatigue
- Abnormal mood swings
It is always beneficial to consume magnesium supplements while your body is in ketosis. The usual recommended dose is anywhere from 200 mg to 400 mg. Talk to your doctor to find how much your body needs.
Your body is used to getting 20-30% fat from the food you eat every day. How does it react when you suddenly increase your fat intake by up to 3 times? The common side effects of a keto diet that people initially experience are:
- Gastrointestinal pain
You can avoid all this and make a smooth transition into ketosis if you start on digestive enzyme supplements. These supplements help easily breakdown fats and proteins and make it easier for you to digest your food.
One of the common complaints that people on a keto diet have is dehydration. Carbohydrates are rich in water content and they actually help keep your body hydrated.
When you cut back on carbs, you start rapidly losing water from the body and these are the symptoms of dehydration.
- Dry mouth and tongue
- Severe leg cramps
- Weakness and fatigue
These symptoms are also called the keto flu and you can beat this by drinking loads of water and by also taking electrolytes. You should concentrate on getting more potassium, sodium, and magnesium from your food. Electrolytes can be mixed in water and consumed every day until you feel better.
Many athletes and bodybuilders start the keto diet to improve their muscle mass and increase the effectiveness of training in the gym.
If you are a gym freak too, then glutamine is a supplement you cannot miss.
Glutamine is an amino acid supplement that improves muscle mass, helps you workout for longer and improves recovery after intense workout sessions.
With a keto diet, the use of glutamine will give amazing results.
Creatine is also an equally good amino acid based supplement that makes you powerful in the gym. While the general population may not need this, if you workout intensively, take the use of creatine and a keto diet to experience great results.
Alpha Lipoic Acid (ALA)
This is one of the most recommended supplements when you are on a ketogenic diet. The supplement is also called r-Lipoic acid, dihydrolipoic, or thioctic acid. ALA can help reduce your blood glucose levels and hence your body can use the insulin secreted better to transform into ketosis mode.
This is also a highly recommended supplement if you find it difficult to get your body into ketosis or keep producing ketones. The ketones your body naturally produces are called endogenous ketones and these exogenous ketones are supplements consumed to increase the ketone count in your body.
This helps you to quickly get into ketosis and keep you in that stage, helping you lose weight rapidly.
Understand the needs of your body and get a regular health test done to identify the nutrition your body may be lacking and then start on these supplements after discussing with your doctor.