Keto Supplements (Why You Need Them)
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 transitioning 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.
What Is A Keto Diet?
The ketogenic diet is a very low-carb, high-fat diet. It involves reducing your carbohydrate intake and replacing it with fat.
This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body begins relying on burning fat for energy, instead of storing it. (1)
Different Kind Of Keto Diets:
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.
What Should I Avoid On A Keto and Low Carb Diet?
When you start your keto diet you’ll want to limit or eliminate these foods from your diet.
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These are often high in sugar alcohols. This can affect ketone levels in some cases. These foods also tend to be highly processed.
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. (5)
Keto Flu includes :
- Poor energy and mental function
- Increased hunger
- Sleep issues
- Digestive discomfort
- Decreased exercise performance
- Liver problems (8)
- With so much fat to metabolize, the diet could make any existing liver conditions worse.
- Kidney problems (8)
- The kidneys help metabolize protein, and the keto diet may overload them.
- The kidneys help metabolize protein, and the keto diet may overload them.
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.
What Are The Benefits?
Keto and Low Carb diets can help in many ways. Firstly they can improve your blood levels of “good” HDL cholesterol. But cutting carbs may also reduce the number of total LDL particles in your bloodstream.
Not only that, but low-carb diets can reverse all five key symptoms of metabolic syndrome. This condition can increase your risk of heart disease and type 2 diabetes. (4)
If you do have diabetes, reducing your carb consumption can lower blood sugar and insulin. Plus decreasing your carbs can reduce blood pressure.
Finally, low-carb diets lead to more short-term weight loss than low-fat diets. And studies show that cutting carbs can reduce your appetite and calorie intake. (6) But low-carb diets seem to lose their advantage in the long term. (5)
What Makes A Supplement Keto?
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. (3)
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. Which helps support weight loss if that’s your primary goal.
- Improve your ability to digest fats.
- Help prevent constipation and GI issues.
- Give you enough energy to stay moderately active and to recover from exercise.
- Help decrease inflammation, muscle soreness, and pain.
Why Do I Need Keto Supplements?
Those following a keto diet are at risk for developing nutrient deficiencies and the dreaded keto flu. By taking a supplement on your diet you help avoid the negative effects of the diet.
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.
- Those following a keto diet may be at a higher risk of developing a magnesium deficiency. Taking a magnesium supplement can help you meet your daily requirements.
- MCT oil is a type of rapidly digested fat that 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.
- Because vitamin D deficiencies are common, we would recommend getting your vitamin D levels assessed. And adding in a supplement if needed.
- Taking a digestive supplement that contains both protease and lipase enzymes. This will break down protein and fat and may help relieve digestive symptoms.
- Greens powders contain powdered forms of healthy plants like spinach, spirulina, and kale. They can provide a convenient source of nutrients to those following ketogenic diets.
- Exogenous ketones may help raise ketone levels, decrease appetite and increase athletic performance. But, more research is needed to establish the effectiveness of these supplements.
Beta-Hydroxybutyrate (BHB) is a ketone produced by the body from fat. It 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.
What Supplements Can I Take For The Gym
Taking a supplement for the gym can help boost your athletic performance.
- Creatine monohydrate:
- Creatine monohydrate is an extensively researched dietary supplement. It can promote muscle gain, improve exercise performance and increase strength.
- 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 may help prevent fatigue and muscle burnout.
Is There a 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.
Should You Go Keto?
While the ketogenic diet has many proven benefits, it’s still controversial. The main potential danger regards medications, e.g. for diabetes, where doses may need to be adapted. Discuss any changes in medication and relevant lifestyle changes with your doctor.
† PLEASE NOTE: The intention of the information above is for reference only. It is our goal to maintain and display accurate information. Yet, we can’t guarantee it represents the latest formulation of the product. If you have any concerns, please visit the manufacturer’s web site. Also, the information above is not a representation of our views at Same Day Supplements. These are the views and information provided by the product’s manufacturer. The Food and Drug Administration has not evaluated these statements. The intention of this product is not to diagnose, treat, cure or prevent any disease or illness.