Keto supplements include ingredients like ketones designed to suppress appetite and electrolytes to combat the dehydrating effects of the Keto diet. Some contain vitamins, minerals, and even caffeine to boost performance. These supplements can make the transition to this new lifestyle easier and reduce the symptoms of the dreaded “Keto flu”.
The “Keto flu” isn’t as worrysome as it sounds. This is simply your body’s way of adjusting to this new way of eating. Most often, the symptoms experienced by new Keto dieters, like headache and lethagy are mostly due to dehydration.
The first weeks of the Keto diet can be challenging as the body adapts to consuming very few carbs. This results in increased water loss from the body. Levels of sodium, potassium and magnesium may drop as well, leading to headaches, muscle cramps and fatigue. Athletes following a keto diet may experience even greater fluid-loss through sweat and electrolyte losses from intense fitness routines.
Anyone who is planning on trying Keto will need to drink plenty of liquids enhanced with electrolytes, especially in the first weeks, to help stabilize the increased heart rate that often comes along with dehydration.
Taking Keto diet pills and supplemental ketones can help enhance the biological process called ketogenesis. They may also decrease appetite by raising blood levels of ketone bodies.
The packaging of some of these products make bold claims, allenging to help you achieve ketosis in only a few days, fuel performance, and prevent brain fog.
Are Keto Diet Pills Safe?
People choose to follow the Ketogenic diet for a variety of reasons. Some might wish to lose weight, while others may have a goal of boosting their athletic performance.
There are many interesting Keto products and supplements on the market that are touted as safe and effective. Some Keto pills can improve the nutritional value of a ketogenic diet plan and even enhance athletic performance. Others replenish the body, like electrolyte supplements which contain simple minerals, like salt to help aid dehydration and electrolyte loss.
Supplements can help optimize weight-loss and nutrition, allowing your body to thrive on this specialized diet. However, some products may not be as safe as others, or as effective as they might claim.
In fact, some Keto supplements could mess with your metabolism. The ketogenic state has been linked to increasing satiety and decreasing hunger hormones during the initial phase, but what happens once you go off keto?
When you stop Keto after a month or so, the appetite-suppressing hormones will increase significantly from their original baseline. This means that you could end up feeling much hungrier than you did before you started the Keto diet.
Although some Keto diet pills can be effective, the downside is that they come at a high price and could also come along with some unpleasant side-effects; like, stomach upset, diarhhea, and digestive issues.
Arguments ensue over whether electrolyte enhancers are a waste of money, since their main ingredient is simply sodium. That’s right, basic table salt! An item that most people already have on hand in their kitchen cupbard.
The best way to find out if a pill or supplement is worth buying is to do your own extensive research on the product in question. Read the online reviews of other dieters’ experiences with the product. Since the Keto diet is fairly new, most Keto products are not as well-researched as we may have hoped.
Of course, it is always a good idea to consult your Physician before trying any new supplements, herbs, and even vitamins or protein powders – just as you should when starting any new diet or fitness program. You may wish to schedule regular check-ins with your doctor along your Keto journey to make sure it is safe for you. It is also wise to go for periodic bloodwork to check for any deficiencies that may arise.
Adding sodium through diet is the best and most natural method of combatting electrolyte loss and dehydration. Salting foods or simply sipping broth made with salty bouillon thoughout the day should meet your sodium requirements.
Increasing your intake of potassium and magnesium-rich foods is another natural way to prevent deficiencies of these vital minerals. Spinach, nuts, avocados and seeds are all low carb foods that provide the body with sufficient amounts of both magnesium and potassium.
What Are The Best Keto Supplements?
Here are the most important supplements to take on a keto diet:
Magnesium. This mineral provides an energy boost, regulates blood sugar and supports healthy immune fuction.
MCT Oil. Medium-chain triglycerides, or MCTs, are a popular supplement among keto dieters. It is a supplement for people who want to reap the benefits of burning fat for fuel (ketosis) and produce keytones. Ketones curb cravings, increase energy, and boost metabolic rate.
Omega-3 Fatty Acids. Fish or krill oil are rich in the omega-3 fatty acids, eicosapentaenoic acid, and docosahexaenoic acid to reduce inflammation, prevents heart disease and mental decline.
Vitamin D. Deficiency in Vitamin D is very common among the general public, not just with Keto dieters. Vitamin D is important for many bodily functions. It facilitates absorption of calcium, a nutrient that could be deficient in individuals on the Keto diet or those with lactose intolerence. Vitamin D supports the heart and builds a strong immune system. It also promotes cellular growth, bone health, and lowers bodily inflammation.
Digestive Enzymes. If you’re experiencing nausea, diarrhea and bloating when transitioning to the Keto diet, a digestive enzyme blend might help. These supplements contain enzymes that helps break down fats and proteins to improve digestion. Proteolytic enzymes have also been shown to reduce post-workout soreness.
Electrolyte Supplements and Mineral-Rich Foods. Keto dieters should focus on adding minerals through foods, especially when first transitioning to this way of eating. Season foods with pink Himalyan sea salt or simple table salt (containing iodine) to replenish your body’s electrolytes. Eating dark leafy greens, nuts, avocados and seeds increase minerals like that may be depleted on Keto, such as magnesium and potassium.
Supplements to Boost Athletic Performance
Individuals who wish to improve their althetic performance while on a ketogenic diet may benefit from taking the following supplements:
Creatine monohydrate: Creatine monohydrate is a thoroughly researched dietary supplement proven to promote muscle gain, improve endurance and increase strength.
Caffeine: An extra cup of coffee or tea can benefit athletic performance and boost energy.
Branched-chain amino acids: Branched-chain amino acid supplements are shown to reduce muscle damage from exercise, muscle stiffness and fatigue.
Beta-hyroxy beta-methylbutyrate (HMB). HMB supplements may help decrease muscle loss.
Beta-alanine: Supplementing with the amino acid beta-alanine helps prevent muscle fatigue.
What Are Exogenous Ketone Supplements?
Exogenous Ketone Supplements are popular among those following a ketogenic diet because they increase blood ketone levels. Apart from helping you reach ketosis rapidly, these supplements have other benefits as well. They boost athletic performance, help muscle recovery and supress appetite.
Some dieters reach for these suppliments when they eat something that’s not keto-friendly, hoping the exogenous ketones will keep their body in ketosis.
Exogenous ketones are ketones supplied through an external source, while endogenous ketones are the type produced naturally by your body through a process called ketogenesis. Both types of keytones help you reach ketosis quicker, resulting in faster weight loss.
The Most Popular Keto Products and Brands for Weight Loss
- Quest MCT Oil Powder. Medium chain triglycerides (MCTs) are a particular kind of fat that your body converts into ketones. Studies show that consuming MCT oil increased ketone levels in individuals not on a ketogenic diet. Unfortunately MCT oil may cause stomach upset, so powerdered MCTs are generally preferred.
- Onnit Micronized Creatine Monohydrate (Creapure). Before your body fully adapts to a ketogenic diet over the first few weeks, your muscles may feel flat due to depleted carbohydrate stores in your muscles. Creatine is a natural cell volumizer that can reabsorbe water and nutrients back into your muscles.
- Fyr Salt or Pink Himalayan Sea Salt. Many symptoms of the “Keto flu” are due to dehydration and electrolyte imbalance. Fyr Salt is a great fix for this problem. It contains trace minerals to help replenish those lost from following low carb diets.
- BiPro Elite 100% Whey Isolate Protein. This NSF Certified, high quality, leucine rich protein powder is completely carb-free! BioPro Elite is a brand trusted by Olympic Athletes. The satiating protein can be incorporated into your shakes to help you feel fuller for longer.
- BetterStevia Liquid Stevia. Zero-Calorie liquid natural sweetener, substitute for table sugar and artificial sugars. BetterStevia is dairy-free, egg-free, nut-free, soy-free, and sugar-free. It is also kosher, non-GMO, gluten-free and vegan.