Are you on a ketogenic diet and want to know what a perfect keto diet is?
Keto supplements and keto electrolytes are the most important factor of ketogenic diet which is normally called as keto diet.
What is Keto Diet?
Ketogenic or keto diet can be called as a weight loss diet, in which you keep yourself high on fat and low on carbs. You can also call it as a low carb diet. In this diet your body undergoes ketosis. Ketosis is the fat burning state of the body in which you burn more fats to produce ketones when your body don’t have enough carbohydrates to produce energy. As this diet gives wonder benefits in weight loss thus it is gaining popularity among people who are trying to lose weight. When on keto you take limited low carbs, approximately, 40-60 grams/day and you take high amounts of fat not more than that.
Why do we need Keto Supplements and Keto Electrolytes on a keto diet?
The two main reasons to take keto supplements and electrolytes is:
- To fill in the nutritional gap due to a high fat diet
- To kick start ketosis and keep you in it for longer
If you are a keto dieter then your main struggle is to get your body into and maintaining ketosis. It becomes a bit difficult for you to keep your body in ketosis then these supplements come as a helping hand in your diet. They are basically keto boosters which allow you to enter into ketosis faster and then keep you in it a bit longer.
Best Keto Supplements/What supplements should I take on keto?
Keto supplements can help a dieter reduce the adverse effects of keto flu. These supplements also help athletes in enhancing their athletic performance if they are on a low carb diet.
The 9 best keto supplements you can take on keto are:
- Keto Electrolytes
- Medium chain triglycerides (MCT)
- Omega 3 fatty acids
- Vitamin D
- Exogenous ketones
- Digestive enzymes
- Greens powder
When on a keto diet your kidneys work more as they excrete or may lose more water. This loss of water results in losing important minerals and electrolytes from your body. It is important to prevent dehydration and loss of essential electrolytes and minerals from your body. The minerals and electrolytes which you may loss are sodium, potassium, magnesium, chloride and phosphorus.
If you take an electrolyte supplement it will help in balancing the levels of these minerals in your body. Every keto electrolyte supplement comes with a label and all the quantity or amount of mineral present is printed on it. It is better to consult your doctor before taking any supplement as taking high dosages is also not good for your health. You should also look label for a combination of calcium with electrolytes. Most of the combinations that electrolytes contain include, sodium, calcium and magnesium.
Important point to remember: you should not take keto electrolyte which contains sugar or sweeteners. It is better to take a keto friendly supplement.
Potassium on Keto through supplements and diet:
For healthy individuals, the recommended daily requirement of potassium is 2000mg, but if you are on a ketogenic diet then you can take 1000mg extra a day. If you want to boost your potassium intake then eat potassium rich foods or potassium keto friendly foods such as avocado, dark leafy greens, nuts, seeds, salmon and beef. You can also take potassium supplements. The adequate intake of potassium is 4700mg per day. So you can take upto 4700mg of potassium only if you are not taking supplements. Consult your dietician or doctor about your potassium intake if you are concern about normal levels of potassium for you.
Sodium on keto through supplements and diet:
Sodium is also important for our body. You can take sodium just by adding some extra amount of salts in your food or take chicken or beef broth daily. If you are taking any electrolyte supplements then sodium requirement can also be fulfilled from there.
Medium chain triglycerides are one of the important requirement of ketogenic diet. If you are a keto dieter then you should take MCT in your diet or supplement as it helps in maintain ketosis.
MCT have a quicker metabolic pathway then long chain triglycerides which are normally present in fatty foods we eat. MCT are transported to your liver and are broken down quickly to release energy. This energy is utilized by our body to do work. They can promote weight loss and give you a feeling of fullness.
Coconut oil is one of the richest source of MCT. The best part is that it is natural and may contain upto 17% MCT. If you want you can take supplements which contain the extracted or isolated MCT from coconut or palm oil. It is much concentrated than the natural form of MCT from coconut oil. Such oils are available in the market and you can take them according to your requirement. It is better to start with 1 teaspoon or 5ml at first and then you can increase the quantity when your body get used to it. Your supplement bottle or your dietician can guide you well in this matter. MCT supplements may have some side effects like diarrhea and nausea.
Omega 3 Fatty Acids
Omega 3 fatty acids are basically polyunsaturated fatty acids. They can be found in fish oil, krill oil, nuts (flax seeds), and eggs.
They help in reducing inflammations, lower the risks of heart diseases and also prevent the mental decline. When on a ketogenic diet it is better to take supplements or eat keto friendly foods containing omega 3 fatty acids.
For people who are on blood thinning medications should consult their doctor before taking any omega 3 supplement because it will help in blood thinning and can increase the risk of bleeding. If you have allergy to fish or shellfish then avoid taking any supplements of omega 3 fatty acids containing fish or krill oil or any fish based supplement. Also do consult your doctor before taking any supplement.
Magnesium is one of the most important mineral and electrolyte in our body. It helps in the proper functioning of the body for different processes which includes, metabolism of food,
nerve signal transmission, bone maintenance, balance of fluids, muscles health and much more.
Keto friendly foods like some nuts and spinach contain high amount of magnesium whereas whole grains, dairy products, beans and fruits may contain low amount of magnesium.
If you cannot take magnesium through diet then you can take a supplement which can fulfill your body’s requirement of magnesium.
You should consult your doctor before taking any magnesium supplement. 400mg per day is considered enough for a keto dieter but you should always consult your doctor and follow his advice in taking nay supplements.
Vitamins on keto is considered really important as vitamin deficiency can occur. Vitamin D deficiency on a ketogenic diet is possible as it is considered one of the most common vitamin deficiency.
Vitamin D supplement is a good idea to take on a keto diet as it is helpful in absorbing calcium. Calcium can be compromised on a keto diet especially if a dieter is lactose intolerant. Taking supplements can help in proper functioning of the body as it is important for the immune system support, bone health, regulation of cell growth and reducing body inflammation.
If you want to take a vitamin D supplement then your doctor will run a vitamin D test as it will assist in prescribing a proper dosage of the vitamin for you.
As the name states exogenous means that something which is from “outside”. It means you can take ketones in the form of supplements to keep you in ketosis. It is normally used to increase the blood ketone levels.
Exogenous ketones not only give quicker ketosis but also have other health benefits like it increases the athletic performance, speed muscle recovery and suppress appetite.
There is not much research about exogenous ketones so you should consult your doctor before taking any such supplement.
Being on a keto diet means taking high amount of fats. For some ketogenic dieters it becomes difficult to digest protein and fats in diet which they are consuming in high amounts. This causes some gastrointestinal issues like nausea and diarrhea.
If a keto dieter is experiencing gastrointestinal issues, bloating, nausea and diarrhea then they opt for a digestive enzyme blend.
This digestive enzyme blend contains lipases for fat breakdown and proteases for protein breakdown. Thus it can help in easy digestion of fats and proteins. Again it is better to consult your doctor and take any medication under his prescription.
Vegetables are important to take in our daily lives. Eating vegetables have many health benefits but if you are on keto then you may not all the vegetables. To meet your body requirements of vegetable source nutrition you may need a supplement.
A blended powder of all leafy greens is called as a greens powder. It contains spinach, broccoli, spirulina, chlorella, kale, wheatgrass and many more. You can take this powder in shakes and smoothies or even can add in your food or take a spoonful with water or smoothie or shake whatever you like.
Being on a fat and protein diet can make you constipated.
Fiber is known as the indigestible matter of plant foods and is responsible for keeping our gut healthy. It is important to take enough fiber in order not to be constipated.
Keto diet friendly foods like avocado, nuts, seeds, leafy greens contain enough fiber but if you follow a diet which is focused on meat, dairy, fish and seafood then you may need a fiber supplement in order to complete your fiber requirements.
If you go for a fiber supplement then look for a keto friendly supplement which contains no sugar.
Drinking enough water is also important as it helps in a smooth digestion process. So drink plenty of water even if you are not on a keto diet.
Healthline: Nutrition, “Best keto supplements”.
Eatthis: “Ketone supplements”.
MedicalNewsToday: Article, “326204”.
Keto Diet App: Blog, “Keto flu”.