What is Keto Diet?
Keto diet is an effective program that can help people lose weight, gain muscle, or both. It is also a perfect nutrition plan for people with diabetes, as a keto diet implies minimum or no carbs at all. It is, however, a high-fat and average protein nutrition plan that forces your liver to burn fats and produce ketones instead of glucose (which is a by-product of burning carbs).
What Supplements Should You Take on Keto Diet?
While a keto diet is a highly effective fat-burning, weight-losing, and muscle-building program (not to mention plenty of other health perks it has), the transition to a new diet can be a bit stressful for our bodies. Besides, plenty of high-carbs products contain micro-elements that are crucial for our health. So, while it is possible to eliminate some natural high-carb products and enjoy the quick weight-loss effects, one cannot forget about such essential elements as magnesium, omega-acids, or glutamate — among many others.
That is exactly why keto supplements have been created — they help our bodies get the elements we need without consuming a lot of natural high-carb products, such as fruit and vegetables. Of course, we do not suggest you transfer to a 100% supplement nutrition plan — that would not make any sense. The main thing you need to understand about a keto diet is that it implies minimum carbs consumption. Instead, you’re supposed to eat a lot of fatty foods, thus forcing your liver to burn fats instead of carbs. Your protein consumption, at the same time, can remain at more or less the same level.
Besides, the right supplements on a keto diet will largely depend on your dieting goals, as long as your eating habits. There are plenty of non-animal supplements for vegans, protein-based powders for athletes, as well as pills for weight loss that alleviate the feeling of hunger. Let’s take a look at the essential supplements below.
The Best Keto Supplements
This is a very popular supplement that is usually added to smoothies and yogurt. Its main goal is to alleviate the feeling of hunger by boosting peptide YY and leptin hormones (1). So, this supplement is an absolute must for everyone who is just starting with a keto diet and needs some adjustment to little carbs nutrition plan. As you may know, it’s carbs that make us feel full. The liver burns these carbs, turning them into glucose and nourishing our brains and body. Forcing the liver to burn fats instead of carbs, thus producing ketones, can lead to a constant feeling of hunger, and MCT oil helps alleviate this annoying feeling.
Another incredibly important supplement on the initial stages of going keto is fiber. You’d normally get more than enough of it from fruit and vegetables, but since our goal is minimizing carbs consumption, you will not be eating that much of them. However, the transition to low-fiber and high-fat nutrition plan can have another annoying side effect — constipation. All fiber-rich keto supplements can help fight it, putting your bowels back to normal.
In a few days of going on a keto diet, people may go from constipation to diarrhea. This is quite a common side effect of high-fat consumption, and people who’re not used to fatty foods may need some help from digestive enzymes. However, there is absolutely no reason to panic or switch back to an old nutrition plan. Just think about it for a second — on a keto diet, 75% of your foods are high-fat. So, a bit of digestive adjustment is to be expected.
Now that we’re past the beginning stages of going keto and put our digestive systems back at peace, it’s time to think about other crucial elements our bodies are missing on a keto diet. Magnesium is definitely one of those. Naturally contained in fruit and beans, this element is crucial for building muscle. So, if your goal is not only to lose weight and improve your health but also get back into shape, you’ll need magnesium supplements after each workout. Also, the lack of magnesium may lead to irritability and sleeping disorders (2), so if you start experiencing any of those, this supplement is going to become your best friend.
Fish oil or omega 3-acids
Not everyone is going to love these supplements because not everyone is ready to consume animal products. Still, it’s possible to find non-animal supplements that contain omega 3-acids (as opposed to good old-fashioned fish oil). Their primary goal is to prevent any inflammatory diseases (3) that could become side effects of transferring to a new nutrition plan. Besides, these elements are crucial for our brains, so if you ever experience a lack of focus or attention, omega-3 will help you stay sharp (4). They are also highly beneficial for our heart rates and can make the transition to ketosis less stressful.
This is another important supplement that can help prevent inflammation. Besides, vitamin D is absolutely essential for helping our bodies digest fats and proteins, which are the main sources of energy on a keto diet. To be more precise, vitamin D helps us absorb calcium, which is contained in those products — dairy especially. If you are lactose-intolerant and do not consume dairy on principle, you should look for keto supplements that contain either a lot of calcium or a lot of vitamin D. In fact, you can even try the best multivitamin for keto diet because vitamin D deficiency is not something directly related to going keto. It’s a common problem for many people these days.
Speaking of protein, we get some of it from high-carb foods, so when we start downsizing on those, our protein levels go down, too. So, even though it may seem that a keto diet does not interfere with your protein consumption, it does — a little bit. Protein supplements, usually available in powders, are essential for athletes (5) and people who work out a lot. Most of them are made of animal by-products, but there is also a pea protein that does not affect a vegan lifestyle.
However, you should be extra careful with these supplements because consuming too much protein can affect your ketosis. Protein excess turns into glucose, and the main goal of going keto is not to produce it. So, carefully calculate your required protein consumption (per body weight and exercise plan) and stick to it.
This is another important keto supplement for people who are not just losing weight but also gaining muscle. Creatine boosts your energy levels, helps build muscle, and makes your workouts (6) more effective. Besides, unlike protein, it does not contain any elements that can interfere with your ketosis state, so creatine does not require such a meticulous calculation by body weight.
One more example of a great keto supplement for those who work out and try to build muscle. In fact, the primary goal of hydroxymethyl butyrate is to prevent muscle loss and degradation, which are inevitable after thirty. So, if you’re 30+ and you are sticking to a tough workout regimen, this supplement will help you build muscle steadily (7).
Electrolytes (Sodium & Potassium)
If, after a few weeks of going keto, you suddenly feel in the mood for something salty, know — this is the lack of sodium. It’s totally ok to add more salt in your food, but sometimes eating all of your dishes extra-salty is not an option. While it will not directly interfere with your ketosis state, it’s still not that great for your health. But, you can find all essential electrolytes in sodium and potassium supplements (yes, those are usually two rolled into one).
These supplements are also essential for dieters who work out because they lose a lot of electrolytes through sweat (8). Besides, they can be essential for anyone who experiences headaches, muscle cramps, or fatigue (9). All three are possible effects of electrolytes deficiency and can sometimes be the result of a keto diet.
Chromium and Alpha Lipoic Acid (ALA)
ALA is an acid naturally produced by our bodies, but transferring to a keto diet plan can temporary affect its levels. The acid is responsible for metabolism and fat burning, and 30 mg a day can work miracles, combined with the right keto dieting plan. If you really want to achieve quick results, note that ALA works best in combination with omega-three acids and fish oils.
This one is for ladies mostly because it helps balance out estrogen and other essential hormones. So, if you feel depressed or annoyed after several weeks of going keto, do not rush indulging yourself with a huge bowl of ice cream. Folate supplements can help you put your hormones and your moods back to normal — all without interfering with the ketosis state or weight loss plan.
Carnitine (in L or Acetyl-L-form)
On the off chance that you do indulge yourself with a high-carbs meal somewhere along the road, have Acetyl L-Carnitine supplement ready. It helps burns carbs and glucose quickly, and once you’re on ketosis (10), you will not need it all. But, it comes handy after an occasional treat — just try not to overdo with the treat part.
Best keto pills
Obviously, the best keto pills are supplements that work for you, personally. To find them, you will have to carefully consider your lifestyle and, of course, the goals for going keto in the first place. For example, there are plenty of universal options that are equally essential for people trying to lose weight, build muscle, or prevent muscle loss. More importantly, some of those pills will be made from 100% organic, non-animal products. So, any person, regardless of eating habits and principles, will make full use of them. Electrolytes, magnesium, and MCT oil are must-have examples for anyone going keto — and they suit weight-losing vegans and meat-eating athletes alike.
The rest, however, is going to be quite individual. For example, women trying to lose weight can do well with protein (usually animal-based) for appetite loss and Acetyl-L for hormonal balance. Men trying to build muscle can make use of protein-rich pills as long as they calculate the right intake precisely. They may also need to boost their testosterone levels by taking Tribulus supplements (11) we haven’t mentioned above.
All in all, the devil is in the details, so when searching for the best keto pills, always consider your goals and eating habits.
Why take supplements on a keto diet?
As you should see by now, keto supplements are essential to make your transition to a new diet less stressful. They alleviate the feeling of hunger, provide you with important nutrients that are naturally contained in high-carb foods, and prevent any potential risks to your health. Some of these elements are simply indispensable on a keto diet because they ensure the ultimate results, regardless of what your goals are — weight loss, muscle gain, health improvement, or all three.
Is the keto diet right for you?
Keto diet has become incredibly popular in the last few years, but the diet itself is not new. It emerges in the 1920s as a way to help people struggling with diabetes, so if your sugar levels are high, this is the optimal nutrition plan for you. Also, it can be very effective for people who want to lose weight and/or gain muscle.
Do Keto pills work for weight loss?
Yes, they do — that’s one of the primary applications of keto pills today. However, you should not rely on the pills alone if you’re struggling with excessive weight. Keto pills are important supplements for people on a keto diet. However, they will never be as effective when used all on their own.
What is the best Keto Supplement?
The answer to this is highly individualistic because it all depends on your body and your goals for going keto. Still, magnesium, electrolyte, and Acetyl-L are a must for everyone, regardless of lifestyle and eating habits. They are non-animal, allergen-free supplements that provide dieters with essential elements they need, even after minimizing all carb-rich foods.
Is it possible to lose 10 pounds in 3 days?
While technically, it may be possible for some people, don’t expect such a rapid change to be healthy. Also, it is hardly an option in the first days of going keto because your body will lose fluids and burn all carbs excess first. Only then will the liver start burning fat. Usually, people on a steady keto diet lose fat quickly, but the first ten pounds may require up to a month.
What is Keto weight loss pills?
Most keto weight loss pills help people reduce appetite by reducing their leptin hormones (responsible for the feeling of hunger). However, there are other options possible, and ECA (ephedrine, caffeine, and aspirin) pack is the most common example. All three boost metabolism and energy levels, so they are commonly used in weight loss pills.
What are the side effects of Keto weight loss pills?
Most keto diet pills are made to alleviate the side effects of transferring to a new nutrition plan. When used correctly, they do not have any side effects of their own but alleviate the side effects of a new diet instead. However, when taken independently, they can give our bodies more nutrients than they actually need, which is not always healthy or necessary.
All in all, keto supplements are an essential part of keto diets. Without them, our bodies would lack plenty of essential nutrients we need to stay fit and healthy. Besides, they make the transition to a new nutrition plan easier, alleviating the feeling of hunger and boosting metabolism.