Starting any kind of diet can be difficult at first. But it doesn’t have to be! There are tons of diet recipes and supplements available to make the transition into a diet easier. Yet, some people still struggle to find the perfect supplement for their diet. In this post, we’re going to cover the Keto Diet and some Keto Supplements.
The ketogenic diet, or keto diet, is a very low-carb, high-fat diet. The goal of the diet is to get the body into a state of ketosis, in which it is burning fat for fuel instead of carbohydrates. To achieve this, the diet typically involves drastically reducing carbohydrate intake and increasing fat intake. This often results in a dramatic reduction in blood sugar and insulin levels, as well as an increase in ketones in the blood. (1) Those following a keto diet are at risk for developing nutrient deficiencies and the dreaded keto flu. By taking supplements on your diet you help avoid the negative effects of the diet.
The keto diet is typically high in fat, moderate in protein, and very low in carbohydrates. The ratio of macronutrients can vary depending on the specific plan, but the most common ratio is 70-75% fat, 20-25% protein and 5-10% carbohydrates. But there are several versions of the keto diet, including:
- The standard keto diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein, and only 5% carbs.
- The cyclical keto diet (CKD): This diet involves periods of higher-carb refeeds. Such as 5 keto days followed by 2 high-carb days.
- The targeted keto diet (TKD): This diet allows you to add carbs around workouts.
- High-protein keto diet: This is like a standard keto diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
In order to achieve and maintain ketosis, it is important to avoid certain foods that are high in carbohydrates.
These can include:
- Grains or starches: Wheat-based products, bread, rice, quinoa, pasta, cereal, etc.
- Sugar and sugary foods: Soda, table sugar, honey, maple syrup, fruit juice, smoothies, cake, ice cream, candy, etc.
- High-carb fruits: Bananas, apples, oranges, and other fruits that are high in natural sugars.
- Starchy vegetables: Potatoes, sweet potatoes, corn, and peas.
- Processed foods: Many processed foods, such as crackers, cookies, and snack bars, are high in refined carbohydrates and added sugars.
- Alcohol: Many alcoholic beverages, such as beer and sweet wines, are high in carbohydrates.
The ketogenic diet has been studied for a variety of health conditions and has been found to have several potential benefits, including:
- Weight Loss (2)
- Improve Blood Sugar Control (3,4)
- Neurological Health (5)
- Cardiovascular Health (6)
- Improve Skin/Reduce Acne (7)
- Improve Symptoms of Polycystic ovary syndrome (PCOS) (8,9)
- Support Hormone Balance(9)
This diet is often used for weight loss, to improve blood sugar control in people with diabetes, and to help with certain neurological conditions. Additionally, a keto or low carb diet may also improve your cholesterol levels and reverse all five key symptoms of metabolic syndrome, a condition that can increase your risk of heart disease and type 2 diabetes. If you do have diabetes, reducing your carb consumption can lower blood sugar and insulin. (10)
When it comes to weight loss, low-carb diets tend to lead to more short-term weight loss when comparing to low-fat diets. Recent studies also show that cutting carbs can reduce your appetite. But these effects may dwindle over longer periods. However, the long-term safety and effectiveness of these diets are not yet fully understood. (11,12)
A supplement is considered “keto” if it supports the goals and principles of a ketogenic diet. The best keto supplements provide nutritional support. They should make it easier to get into ketosis and stay there, while also helping you sleep better, improve your digestion, fight cravings. (13)
Taking keto supplements can help you:
- Avoid symptoms like fatigue, brain fog, headaches, and constipation.†
- Speed up how quickly you get into ketosis and start making ketones.†
- Decrease the chances you’ll experience nutrient deficiencies.†
- Control your appetite and cravings. †
- Improve your ability to digest fats.†
- Help prevent constipation and GI issues.†
- Increase energy.†
- Help decrease inflammation, muscle soreness, and pain.†
Here are a few characteristics that make a supplement “keto-friendly”:
- Low in carbohydrates: Keto supplements should have minimal or no carbohydrates, as the goal of the diet is to limit carbohydrate intake.
- High in healthy fats: Keto supplements should be rich in healthy fats such as medium-chain triglycerides (MCTs), as these can provide energy and support ketosis.
- Electrolytes: Electrolyte imbalance is a common side effect of the keto diet, so some keto supplements contain electrolytes such as sodium, potassium, and magnesium, to help balance levels and prevent deficiencies.
- Protein: Keto supplements that contain high-quality protein source like whey, egg white or collagen can help to support muscle mass, repair and recovery.
What Supplements Should I Consider?
Keto supplements might not be completely necessary to see results from the keto diet. But they can go a long way in making the transition to a low-carb, high-fat lifestyle smoother. People following a keto diet should focus on increasing their salts like sodium, potassium, and magnesium. Doing so can help to prevent symptoms like headaches, muscle cramps, and fatigue.
Here are several supplements that may be beneficial to consider:
- Electrolyte imbalance is a common side effect of the ketogenic diet, so it’s important to make sure you’re getting enough sodium, potassium, and magnesium. Taking a magnesium supplement can help you meet your daily requirements or you could opt for a full electrolyte blend. †
- MCT oil or Medium-chain triglycerides are a type of fat that is easily converted into ketones, which can provide energy and support ketosis. This supplement can be used to help keto dieters boost fat intake and stay in ketosis.†
- Omega-3 fatty acid supplements can reduce inflammation and lower heart disease risk factors. The ketogenic diet can be low in omega-3 fatty acids, which are important for heart health and brain function. Omega-3 supplements in form of fish oil or algae oil can be a good way to supplement your diet with these essential fats.†
- Low-carb diets can lead to lower vitamin D levels. Vitamin D is important for bone health and overall wellness, so it may be a good idea to supplement with vitamin D if you’re following a ketogenic diet.†
- Taking a digestive supplement that contains both protease and lipase enzymes. This will break down protein and fat and may help relieve digestive symptoms.†
- Exogenous ketones are ketone supplements that can help the body enter ketosis more quickly and support ketone production. They may help raise ketone levels, decrease appetite and increase athletic performance. But, more research is needed to establish the effectiveness of these supplements.†
- The ketogenic diet is moderate in protein, however, some people may need to increase their protein intake to support muscle mass, repair and recovery. Protein supplements such as whey, egg white or collagen can be a good way to increase the protein intake.†
What Supplements Can I Take For The Gym?
Taking a supplement for the gym can help boost your athletic performance.
- Beta-Hydroxybutyrate (BHB): BHB is an exogenous ketone that serves as energy for our muscles and brain when carbohydrates aren’t available. In fact, the body produces BHB during ketosis. But this process is slow and often results in symptoms of keto flu. Taking BHB can speed up this process and become your source of energy. Thus reducing feelings of hunger while improving physical and mental performance.†
- Creatine monohydrate: Creatine monohydrate is an extensively researched dietary supplement. It can promote muscle gain, improve exercise performance and increase strength.†
- Caffeine: An extra cup of coffee or green tea can benefit athletic performance and boost energy levels.†
- Branched-chain amino acids (BCAAs): BCAAs may reduce exercise-related muscle damage, muscle soreness, and fatigue.†
- Beta-alanine: Beta-alanine may help prevent fatigue and muscle burnout.†
- Nitric oxide (NO) boosters: Nitric oxide is a gas that helps to increase blood flow and oxygen delivery to the muscles. NO boosters such as L-arginine, L-citrulline or Beetroot powder can help to improve endurance and muscle pump during workout.†
To help you make an informed decision, here is a list of frequently asked questions about fat burners:
What Is The Yo-Yo Effect?
|There are many studies that show a keto diet results in greater weight loss than low-fat diets. But this is only shown in the short term perspective. The long-term perspective focuses on the amount of weight regained. Generally, there is no universal definition of a “successful weight loss maintenance”. But there was a concept proposed in 2001 by Wing and Hill. They measured success by “individuals who have intentionally lost at least 10% of their body weight and kept it off at least one year”. They chose 10% for its effects on improving risk factors for diabetes and heart disease. While the 1-yr duration was proposed in agreement with the U.S. Institute of Medicine.
So is it possible for the keto diet to be successful in the long run? The short answer is yes.
There was a study that had long term success with the keto diet. But they didn’t have participants maintain a keto diet for a long period. They had 2 brief periods of the keto diet. In between these periods, there was a long period of maintenance of the Mediterranean diet. This resulted in a successful long term weight loss and improvement in health risks. (14)
Are There Risks To Going Keto?
Although the ketogenic diet is generally safe for healthy people, there may be some side effects when you start. This is often referred to as the keto flu and is usually over within a few days. Keto Flu includes: (11,15)
To minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. A ketogenic diet can also change the water and mineral balance of your body. So adding extra salt to your meals, taking mineral supplements, or a BCAA can help.†
Can I Eat Fruits On A Ketogenic diet?
|Fruits can be consumed in moderation on a ketogenic diet, but it is important to choose fruits that are lower in carbohydrates, such as berries, lemons, and limes.†|
How Long Does It Take To Get Into Ketosis?
|The time it takes to enter ketosis can vary depending on the individual and their diet, but it typically takes several days to a week.†|
Should You Go Keto?
While the ketogenic diet has many proven benefits, it’s still controversial in some cases. The main potential danger regards medications, e.g. for diabetes, where doses may need to be adapted. The ketogenic diet may not be suitable for certain individuals, such as those with a history of kidney disease, liver disease, or pancreatitis. It is important to consult with a healthcare professional before starting any new diet. Discuss any changes in medication and relevant lifestyle changes with your doctor.†
And this marks the end of our post on Keto Supplements. Thank you for reading! And as always, if there was something that wasn’t clear, another question you might have, or if you have another idea for a blog, Email Us!
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Products mentioned in this post are not intended persons under 18. Increasing the dosages of products mentioned in this post will not improve results and will result in adverse health effects. These products are not to be used by pregnant or nursing women. If you have any known medical conditions (including but not limited to diabetes, heart, kidney or liver disease), consult with your health care provider before using these products.
†Please note the intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While our goal is to maintain and display accurate information, we can’t guarantee it represents the latest formulation of the product or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the manufacturers’ and users’ views and information. Additionally, the Food and Drug Administration has not evaluated these statements. Finally, the intention of these products is not to diagnose, treat, cure or prevent any disease or illness.
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