The Top 5 Keto Supplements for Success

Keto Supplements

Since I started writing my books, sharing my story and experiences with people on my blog, I have been getting a lot of people reaching out to me and asking questions. People are all interested in how this keto diet works - and what it could do for them.

One of the biggest questions that beginners tend to ask me is about vitamins and supplements. If you are new to dieting, the idea of supplementation alone can be daunting. With all the options available today, people just want to know what works.

For those reasons, I decided to put together a list of the 5 best keto supplements people can take.

The best supplements for keto

1. Medium Chain Triglycerides (MCT)

MCT oil can be a complete game changer for you - especially when you are first starting out. As the name suggests, medium chain triglycerides are a medium length chain of fats that are known as triglycerides.

Because of their shorter chain length, they are more easily digested than their long chain triglyceride (LCT) counterparts (which are typically found in our daily keto friendly diet).

The benefits of medium chain triglycerides for someone on the keto diet

The main benefit for us on keto is that they help to speed our body's fat adaptation period. They also minimize that dreaded 'keto flu'.

It also helps you to stay firmly in a state of ketosis (and burn fat consistently) once your body is fully fat adapted. MCT is a must have for anyone starting out on their keto journey.

2. Exogenous Ketones

The next must-have supplement on my list definitely has to be exogenous ketones.

Exogenous ketones, meaning ketones that are not produced inside the body, are just what they sound like. They are a form of ketones known as Beta-hydroxybutyrate (BHB), which your body normally creates on its own while in a ketogenic state.

The benefits of exogenous ketones for some on a keto diet

When you first start your ketogenic diet, taking Exogenous Ketones is a great way to jump-start your body's own ketone production. This will hasten the passing of the 'keto flu'.

Once fully fat adapted, people also use them as a way to stay in ketosis and still allow themselves a small 'cheat meal' once in a while.

Having these on your shelf really opens up a world of freedom that you just cannot get without them.

3. Electrolyte Supplements

One of the biggest and most neglected keto supplements on this list is definitely an electrolyte supplement like Potassium and Magnesium.

The biggest drawback of the keto diet is that your body becomes less efficient at drawing nutrients and maintaining electrolyte levels. Insulin is the hormone that tells your kidneys to absorb sodium and other minerals.

The whole keto diet is based on controlling carbohydrate and sugar intake - thus decreasing your insulin levels. Your kidneys are not being told to collect these minerals like they usually would be.

Taking a simple electrolyte will go a long way to prevent muscle cramps and keep your body well hydrated - and working great!

4. Omega-3 Fatty Acids

Another great keto supplement of choice is an Omega-3 Fatty Acid like fish oil.

Typical western diets tend to be high in Omega-6 Fatty Acids from things like vegetable oils and processed foods.

Ingesting Omega-3 Fatty Acids that are found in fish oil or krill oil is a great way to balance your body's Omega-3 to Omega-6 ratio.

Benefits of fish oil for people on a ketogenic diet

Omega-3 is great for join health. They lower the risk of heart disease and reduce inflammation.

5. Digestive Enzymes

Digestive issues (like nausea, diarrhea, and constipation) can be common in people who practice keto if they develop nutrient deficiencies.

Digestive enzymes can be a great answer to any one of these problems. When you make any sort of radical changes to your body's normal diet, it is important to keep your digestive health in mind. Always do whatever you can to support it.

Conclusion

These are just a few options that I believe will be highly effective and beneficial to you as you go on about your keto journey.

However, these are not the only options out there. There are simply tons of options to choose from. No matter what you decide to do, you should always do a little reading and research before you commit to spending your money.

Supplements can be the missing key that completely rocket you through to your ultimate goal - and beyond. Just listen to your body and give it what it needs. If you do this, you will go far!

J.P's Book: Keto Strong

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If you are interested in learning more about the keto diet, pick up my brand new book, Keto Strong – A Beginners Guide to High Performance Keto, and let me help you get a jump start on your keto journey!

J.P. Wells

J.P. Wells has spent the last 13 years of his life learning about, and pursuing, a healthy and active lifestyle. After he sustained a life-changing injury during his time serving in the United States Military, he dedicated his time to learning and researching ways to heal and re-build his body to get back to the active lifestyle that he grew up loving.

J.P. Wells

On his blog J.P. Wells Fitness, J.P. Wells shares the knowledge and passions that he has come to learn from the fitness industry and fitness culture. He understands that health and fitness is not just a one-time choice but a lifestyle.

Success in your goals is not made up of large, single decisions; but rather a series of small choices that are made well throughout every day.

Check him out on Facebook or Twitter.

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Disadvantages of a keto diet

The ketogenic diet

A ketogenic diet (or keto diet) is a diet with very low or no carbohydrates that keeps your body in a state of ketosis. Ketosis is a state where the body converts fats into energy instead of sugar. Nowadays, everyone wants to lose weight. Many people are promoting and using the keto diet for rapid weight loss - especially in the United States. The reason it has become so popular is because the keto diet helps you to lose quite a lot of weight in a minimum amount of time. The keto diet, though, might be an unhealthy way to lose weight. Let's look into how keto diet could be unsafe for us.

Types of keto diets

There are several types of a keto diets. Some of those are as follows:

High-protein keto diet

It is rich in proteins. It contains 60% fats, 5% carbs, and 35% proteins.

Standard keto diet

This one is low in carbs and high in fats. It contains 75% fats, 5% carbs, and 20% proteins.

Targeted keto diet

This one allows you to add carbs in workouts.

Disadvantages of a keto diet

Negative impact on the heart

Many people are happily adopting a keto diet because it allows foods like burgers, pizzas, and meat. The meat-heavy nature of this diet increases cholesterol levels in the body. It is also high in fats, so it harms your blood cholesterol level.

When the amount of LDL (low-density lipoprotein) increases in the body, it causes slow blood flow to the heart muscles. Arteries become narrow, and this condition can lead to heart disease.

Deficiency of essential nutrients

Our body needs many essential nutrients to work properly. These nutrients include proteins, minerals, fats, vitamins, and carbohydrates. To remain healthy, we need a healthy diet that contains all these nutrients. Keto diets don’t allow whole grains and fruits. The keto diet can therefore lead to a shortage of essential nutrients. You lose weight through this diet, but your body loses nutrients that are needed to perform important cellular tasks. So if you are planning to follow a keto diet, always consult a registered dietitian first.

Keto flu

The deficiency of carbs in the body causes keto flu during a keto diet. Keto flu is a condition where you feel

• Headache

• Nausea

• Fatigue

• Hunger

• Irritability

• Constipation

Sleep and hydration will help but you will still feel weak throughout the day. It is because our body gets most of our energy from carbohydrates. With a low intake of carbohydrates, your body doesn’t get much power and you can feel sick as a result.

Can make you feel thirsty

Your body converts carbohydrates into glucose, and glucose stimulates the pancreas to produce insulin. Insulin carries glucose to cells of the body for energy and saves the rest of glucose as glycogen. Between meals, our body takes energy from these glycogen stores.

During a keto diet, there is a deficiency of carbohydrates in the body and it doesn’t produce sufficient amounts of insulin. Instead, ketones interrupt overall electrolyte levels. This causes the kidney to release water. It leads to frequent urination. Your mouth remains dry throughout the day and you feel thirsty.

Causes bad breath

You may have lousy breath if you have recently started a keto diet. Our liver uses fat cells to produce organic compounds called ketones during a keto diet. It includes acetoacetic acid and acetone. These byproducts show up in your breath. When your body starts to break down fats for energy, gases are produced. These gases are released through urination and exhalation. So people often complain about bad breath during a keto diet. Bad breath is actually a good sign too that your body has started burning fats for fuel.

Sugar deficiency

We know that too much sugar can damage the body, but our body needs enough sugar to work optimally. Sugars travel through the bloodstream to the cells. There, they provide energy for the cells. Carbohydrates and sugar break down into glucose. The brain cells and red blood cells use glucose for energy.

During a keto diet, our body doesn’t get enough carbs and sugars. Glucose doesn’t travel through the bloodstream, and you feel low in energy.

Regaining the weight

You may lose weight in a short period of time through a keto diet, but as soon as you introduce carbs again, your body starts to gain the weight back.  It is because keto diet relies on ketosis for a particular process and once the body is no longer in that state, you begin to gain the weight back. If you want to avoid this situation, consult a dietitian so he/she can guide you through a balanced diet.

Causes diarrhea

If you are going to the bathroom again and again during the keto diet, you are not alone. Many people face this problem during a keto diet. It can be due to a lack of fiber. When you cut off carbohydrate-rich foods like vegetables and whole grains, diarrhea can occur. This is common when you switch to a low carbohydrate and high-fat diet. Diarrhea can also happen due to an increase in dairy and artificial sweeteners.

Conclusion

The keto diet is missing some essential nutrients and some primary food groups. Keto diet can be beneficial for some people for a short period. But people who have a higher risk of heart disease should avoid a keto diet. If you want to lose weight, shift to a healthy diet. It will help you to lose weight and support a healthy lifestyle. But if you're going to use a keto diet, it is better to consult your dietitian for the right food choices.

Saad Shah

My name is Saad Shah. I am an avid food lover and food nutrition blogger. I'm a firm believer in the transforming powers of food. I run a nutrition blog on my website nutrition to encourage conscious food choices, with knowledge of their nutritional value.

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Ketones - All About Ketosis

So, let’s start simple with this subject.  Without any medical terms, presumptions or claims, here is a good understandable definition: 

Ketosis is the presence of ketones in the metabolism.   The ketones are being used for fuel after all the stored glucose has been used up.

Yes - I did say being used for fuel. The body, brain and metabolism require two sources of fuel for your body to operate in an optimal state.    

What is an optimal state you may ask?

   

Let’s start very simple with optimization. Is anyone reading this post a distance runner? Yes, many of you call it a runner’s high after you make a breakthrough in your event. This may come around mile 5, 6 or 7. Performance Dr. Jacob Wilson of ASPI Performance Assessment Labs suggests it takes about mile 7 of a distance run to burn through the stored glucose. What many athletes aren’t aware of is that they have burned through their stored glucose and started operating off fatty acid produced ketones.

Why is this considered optimization?   

Well, if you own and operate an Automobile, don’t you usually make sure that the Auto has fuel and oil? If it has both, the motor will run most efficiently. Take one away, and the motor will not run very well for very long. That’s one of the best ways to compare the body’s ability to be run optimized using both forms of required fuel, ketones and glucose.

The biggest surprise often is that ketones are a cleaner and more sustainable fuel when studied under performance activities. If you know what VO2 Max is (oxygen utilization), you would be impressed with the fact that VO2 Max can be up to about 30% more efficient while in Ketosis. Dr. Volek of Ohio State University has been studying performance and the presence of ketones for many years.   One of the biggest surprises and benefits to ketones for fuel is that your body manufactures them instead of having to store them for hours and days prior to performance. We all know that the maximum amount of glucose for storage is usually much smaller than what is required to make it through a performance event.

But performance is only one of many applications of being in the state of ketosis, and the presence of ketones. A person’s mitochondria require ketones for fuel. Mitochondria are the powerhouse of your cells.  Why should I be concerned about mitochondria? Because mitochondria are in your heart, brain and muscles. So, no ketones in the metabolism and look what’s not getting the fuel(s) it requires to be optimized?

Ketones, ketosis and metabolism

Now, the importance of Ketones in the metabolism is getting a little clearer to someone who may never had heard of the word 'Ketosis' or 'Ketones'. But how do I get Ketones in my metabolism? That is a great question. Most of the studies since the 1920s have suggested that eating a moderate protein, lower carbohydrate diet with higher good fats can naturally put a person in to nutritional ketosis.   The Ketogenic Diet (KD) has been studied for a long time for health, wellness and performance. The KD really confuses many athletes; since so many have been raised on storing fuel with proteins and carbohydrates. But these same athletes have never experienced the sustained fuel of operating on the dual fuel system explained above.

Like most things, technology continues to produce better options for people. Over 10 years ago a team of researchers in Tampa, FL figured out how to match one of the body’s ketones, b’hydroxybutyrate, BHB. Dr. D’Agostino did this for the U.S. Navy Seals and NASA astronauts.   BHB is very effective for increasing human cognition and ensuring the reduction of seizures. 

Why is this relevant? 

Think about the conditions of these two professions - altitude pressures, oxygen deprivation etc. If the KD is prescribed for reducing seizures, doctors are saying that the presence of ketones will help your brain. Remember, the brain is one of the locations for mitochondria. So now you can fuel with endogenous (made in the body) and exogenous (taken in the body) ketones.

I’ve wanted to keep this post as simple as possible. It is your body and brain that needs to be optimized and preserved at their highest levels. Simply take a look at the recorded number of Alzheimer’s disease in the world. Remember that the brain has these mitochondria and it needs ketones. Eat a lot of carbohydrate based foods and the body may never produce a single ketone.

I only want you to take in this information and examine if you need and want to be better. You can be better very easily. I write this with experience of both lifestyles. I’m enjoying the higher levels of physical and mental fuels in my metabolism. Your personal challenge is probably to get better all of the time. I can be found on LinkedIn and Facebook.   My name is Brian Magazine and I have enjoyed sharing this information with you today. I look forward to hearing from you on how to get ketones in your body.

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