Briefly, the Keto diet is a way of eating that aims to make your body burn fat for fuel.
Keto diet implies a low-carb diet with the advantage of fats and moderate protein content in the diet. The main question is where to get energy if the diet is low in carbohydrates. If they are excluded from the diet as an adaptive reaction, the body is forced to break down fats to form ketone bodies. This condition is called ketosis. Doctors found that with ketosis, the frequency and intensity of epileptic seizures decrease significantly – in some cases even by 50%. Also one of the significant side effects was significant weight loss. Ketogenic diet therapy is used to treat drug-resistant children with epilepsy. Researches have been conducted since the 30s of the last century.
What Supplements and Pills Should You Take on Keto Diet
It is obvious that ketogenic diets can be nutritional and healthy. Dairy products, meat, nuts, and eggs contain all the key nutrients for your body. However, taking supplements with electrolytes may have a better impact.
When your carbohydrate level is not high, you might have to deal with electrolytes disbalance and, as a result, you will not feel very well. You should decide whether to take mineral supplements analyzing the way you feel in general or if you notice any of the bad symptoms. If you stick to the ketogenic diet but it has no impact on your condition, probably, you shouldn’t worry about electrolytes. Still, you can try those to check whether you may feel even better.
Keep in mind that if you need great physical activity for your exercise, it might be difficult for you to get enough electrolytes with food only, so try to take supplements to increase the performance.
«Supplements may also help you in your Keto diet. Taking the electrolytes such as potassium and sodium might be crucial during the first weeks, while trying to get into ketosis, to protect you from catching a Keto flu,» — says nutritionist Beth Warren, the founder of the Beth Warren Nutrition center.
As you know, the first two weeks are the most important period for a beginner keto. Let’s try to prepare ourselves to unpleasant moments that can overshadow the first impression of a Keto diet. In the first place, we would put a first aid kit for the manifestations of “keto flu” – an unpleasant phenomenon that accompanies the switch of energy supply from glucose to ketones.
Minerals: potassium, magnesium, and calcium. Ideally, purchase them as separate supplements and distribute the intake of these minerals throughout the day.
For example, potassium in the morning, calcium at lunch, and magnesium at bedtime (in the morning, emptying your intestines, you will be grateful for your habit of taking magnesium at bedtime). We recommend to start with the minimum dosages and raise them only if the seizures, dizziness and other effects of Keto adaptation continue.
Now let’s talk about buying the products. Considering that we have to get 75% of calories from fat, we will pay special attention to it. A jar of coconut oil, the best butter you can find, bacon (just one package will be enough), fat ground beef (20-25% fat), eggs, avocado – it would be just superb. We will not dwell on proteins in detail – gaining the norm of fat from the products listed above, you are likely to get your 20% calories from protein.
Pay attention to carbohydrates. A small digression: the army of adherents of the Keto diet multiplies every day and almost every day we are introduced to culinary masterpieces that correspond to the concept of Keto — Keto pancakes, Keto bread, Keto cakes.
The Best Keto Supplements
Exogenous Ketones
They start the process of ketosis in your body, i.e help your fat burn. Supplements containing ketones protect your body from absorbing carbohydrates. If you need fuel during long training or competition, a person in ketosis cannot use the most ordinary dextrose mixture, he needs other sources of energy that do not throw him out of ketosis. Here’s when a drink with beta-hydroxybutyrate can be extremely useful!
MCT oil
It is best to take MCT in liquid form, in which they are known as MCT Oil. In order to facilitate swallowing, it is combined with natural flavors. Initially, MCT Oil may be too heavy for the stomach, sometimes causing cramping and upset stomach. Therefore, it is advisable to take it with food, not on an empty stomach. This will improve its absorption and help to avoid possible digestive disorders. If you want, you can even add MCT Oil directly to your food, providing optimal assimilation.
Medium-chain triglycerides, or MCTs, are perhaps the least-known bodybuilder supplement to date. They are a unique type of fat that has a wide range of beneficial effects. They help increase lean muscle mass, reduce excess body fat, and provide energy for pre-competitive training. Despite their enormous practical benefits, it is surprising that so few people know about them.
Fiber
Fiber is a type of complex carbohydrate, unable to be digested by the enzymes of the human stomach, but useful for the intestinal microflora and various functions of the digestive system. The main products containing fiber are primarily the stems and grains of plants – in fact, it is planted dietary fiber that forms their dense structure.
Despite the fact that fiber is practically not absorbed by the body, it plays a critical role in digestion, providing mechanical movement of food along the gastrointestinal tract. Foods rich in dietary fiber have a low glycemic index, which helps to regulate and even out blood sugar.
All the qualities of fiber contribute to good digestion, normalization of metabolic processes, lowering blood sugar, weight loss, improving immunity, good skin and hair, and even improving the emotional state of a person.
And although scientists began to study in more detail the useful properties of dietary fiber only in the mid-70s of the last century, their conclusions and recommendations have already supported the healthcare organizations of the leading countries of the world.
Of course, like any product, dietary fiber can be harmful. The reason may be not only contraindications for individuals, but simply excessive consumption of these dietary fibers.
When analyzing the topic, we did not find evidence that fiber is contraindicated in certain diseases. But, nevertheless, people with gastrointestinal diseases need to be careful – excessive consumption of fiber can lead to bloating, heaviness and constipation.
In order not to get the opposite effect, fiber should be introduced gradually into the diet, as well as the need to consume more water.
Fish Oil
The benefits and harms of fish oil are one of the main issues for discussion between doctors and scientists. The presence of fatty acids and other valuable substances makes this supplement extremely important for maintaining the body, strengthening the cardiovascular and immune systems. However, according to doctors, this dietary supplement has certain contraindications, side effects that you need to know about before you start consuming fish oil for therapeutic or prophylactic purposes.
Fish oil has a beneficial effect on the body, providing:
- normalization of blood circulation and microcirculation;
- thrombosis prophylaxis;
- decrease in indicators of bad cholesterol in the blood;
- beneficial effect on the genitourinary system, its condition and functioning;
- pronounced antioxidant properties;
- saturation with the optimal amount of omega-3 acids;
- weight stabilization, effective and safe weight loss;
- activation of metabolism and metabolic processes;
- improvement of the digestive system;
- beneficial effect on the condition of the skin, hair and nail plates.
If you regularly use fish oil as a supplement to your daily diet, the risk of diabetes, anemia, hypertension, tachycardia, cardiovascular pathologies, and the formation of malignant neoplasms is significantly reduced.
Omega-3, or fish oil, is very useful for youth, as it strengthens bone tissue and contributes to the correct formation of the skeleton of a child. Vitamins of group D and calcium, which are contained in capsules, prevent the development of rickets in children and help to avoid this dangerous disease.
Magnesium
For the body, a balance between calcium and magnesium is important, because it is these minerals that are responsible for the normal condition of bone tissue and teeth. In pharmacy vitamin-mineral complexes, the calcium and magnesium amount is contained in optimal quantities.
Sodium, magnesium, and phosphorus regulate processes in the nervous system and are responsible for muscle activity. The metabolic processes of magnesium in the body occur with the help of vitamins B6, D, E, and potassium.
Vitamin D
Many experts advise everyone to take vitamin D people with any type of food. You can buy it at a regular pharmacy.
By the way, in many Keto books, the lists of keto supplements desired for a Keto diet are the same. Omega 3, magnesium, potassium, D and do not forget about ordinary salt, this is also superfood important for our health.
The lack of this vitamin is reflected in all organs and systems. Among the most striking manifestations are increased blood pressure, a tendency to viral colds, constant fatigue, and insomnia.
Vitamin D is especially important for the thyroid gland, reproductive system, intestines, and skin. There is also evidence from clinical studies that vitamin D can prevent bone fragility in adulthood, depression, and even cancer.
Chromium and Alpha Lipoic Acid (ALA)
Alpha-lipoic acid is a fatty acid that is involved in carbohydrate metabolism in the body. By biological value, it is on a par with vitamins and minerals and can be used as a medicine. You can find another name for acid – thioctic, vitamin N or just lipoic. It is produced in the form of a crystalline powder of a yellowish color, which has a specific smell and a bitter taste.
The properties of lipoic acid and its effects on the body are extensive. This acid is best known for its antioxidant effect. Scientists have proven that alpha-lipoic acid can increase the resistance of nerve cells to neurodegenerative disorders. It slows down the accumulation of body fat, but you must understand that if you want to reduce weight, you can not rely on diet supplements only. This drug can only be considered as an addition to exercise and diet.
Creatine
Creatine is a carboxylic acid with nitrogen content. This substance was discovered back in 1836, as an unknown component of skeletal muscle. In the history of bodybuilding, it appeared in the early 90s of the 20th century, when it was proven that daily intake of monohydrate increased muscle content by 20% for 5 days. Creatine provides many health and productivity benefits. This can help if you combine a ketogenic diet with exercise.
In skeletal muscle, creatine is responsible for energy metabolism and contractility. The body constantly contains about 150 grams of creatine but with an increase in load, this amount becomes insufficient. Therefore, it is necessary to adjust its concentration with food or supplements.
True, getting it from products is not easy, for example, to close the daily dose of creatine for an athlete weighing 70 kg, you need to eat 1 kilogram of red meat. And with heat treatment, it will remain even less, so it is much easier to close the deficit with the help of sports nutrition.
Hydroxymethylbutyrate (HMB)
It helps your body to increase muscle mass rapidly, which is especially good for starters, who are just getting into the intensive workouts.
HMB is an interesting supplement. It seems that it is most effective for increasing lean muscle mass in the early stages of training in previously untrained people, as well as increasing strength in the long run for trained athletes.
At the moment, the number of studies on the effectiveness of HMB is large, but there are almost no really deep ones among them. Everything looks encouraging, but more experimentation is needed with proper control to determine how effective hydroxymethyl butyrate is.
Tribulus
Tribulus is a Tribulus Terrestris plant, which is widely used both in medicine and in sports nutrition. In medicine, the drug is used to treat a wide range of diseases for both men and women. Also, this is used to increase potency in older men and treat diseases associated with it. In sports nutrition, Tribulus plays a big role in restoring hormonal balance in the body after hard training and steroid use.
– It increases the body’s natural production of sex hormones;
– Provides a surge of strength;
– Increases vitality;
– Increases potency and libido;
– Accelerates the recovery process and starts muscle growth;
– Strengthens the body’s immune response, overall male health.
Digestive Enzymes
The intestines use enzymes to break down various parts of food during digestion. If a person switching to a Keto diet has previously eaten a large number of carbohydrates, he may find that he has problems with the change.
Symptoms such as nausea, bloating, constipation and fatigue are often due to the large amount of fat needed for a Keto diet.
Digestive enzymes can help relieve some of these symptoms. Many modern best supplements contain several different types of enzymes, nevertheless, you need to choose one that contains lipase. Lipase is an enzyme that breaks down fat.
Proteases and peptidases that some supplements contain are also a great option because they break down protein.
In most cases, a person takes his digestive enzymes with foods high in fat or a few minutes before eating. They should always follow product dosage guidelines and look for those that are Keto-friendly.
Carnitine (in L or Acetyl-L-form)
Acetyl-L-carnitine is an acetylated L-carnitine that can cross the blood-brain barrier by providing nutrition to the brain. Acetyl-L-carnitine is involved in a number of cardiovascular and mitochondrial functions but is best known for its ability to maintain cognitive function and eye health.
A sports nutritional supplement such as L-carnitine provides significant weight loss support. L-carnitine is a lipotropic compound that converts body fat into energy. That is, it is involved in the transport of unsaturated fats to the mitochondria. In mitochondria, fat oxidation occurs, as well as the subsequent release of energy. This process is called lipolysis and, in a broad sense, it represents a whole complex of chemical reactions in the body, due to which the subcutaneous fat layer and, as a consequence of this, bodyweight are reduced.
Glutamine
L-Glutamine L-GlutamineAminoAcid is an excellent source of the amino acid L-Glutamine, one of the most important amino acids for athletes and active people.
One of the main properties of L-glutamine is the ability to accelerate muscle gain. That is why during active muscle growth, it is so important for athletes to replenish the deficiency of this amino acid. The body itself produces this amino acid in a minimal amount. Glutamine-rich fish, meat and eggs. Another source of this substance is L-GlutamineAminoAcid.
The immune system uses glutamine as fuel and protects its (immune) function, which in itself may be one of the main advantages of this supplement, especially when the training load is very high. This is most relevant for endurance athletes.
In one study, endurance athletes were given 5 g of glutamine immediately after the competition, and then another dose 2 hours after during the experiment, there was a significant decrease in reported cases of the disease. Although, it is worth noting, that in two other studies, these conclusions were not supported.
ECA Stack
Ephedra alkaloids were extremely popular when the whole culture of diet supplements perfect for great performance a fast weight loss started. Now it has a new formula and has a huge comeback to the pre-workout supplements market.
FOLATE
It contains a natural form of solid acid, which is crucial for supporting brain function and protection from the diseases of the spine. It helps to keep good emotional and mental health. That is very important for adults in the modern world full of stress.
Sodium & Potassium (Electrolytes)
According to many health organizations, most people should reduce sodium intake to prevent hypertension and other health problems. This could be true when following high carb diets. However, in a ketogenic diet, your sodium needs may actually increase due to increased losses through the kidneys.
In addition, the advice given to the entire population to reduce salt is currently being seriously questioned. At least six recent studies have not shown a clear benefit or have even shown higher mortality with lower salt intake.
This mineral is important for muscle strength, indispensable for cellular metabolism and the normal functioning of the nervous and cardiovascular systems. Potassium helps relax blood vessels; without it, they can become too narrow, which will increase blood pressure.
Potassium deficiency is sometimes difficult to notice, but if you experience any of these symptoms, you should be wary.
- Cramping and cramping. Potassium plays an important role in smooth muscle contraction; therefore, muscle deficiency can cause cramps and even pain.
- Your heartbeat or your heart rate accelerates for no apparent reason. A significant drop in potassium levels can also slow down your heartbeat, and even make you feel as if you are about to faint.
- Constipation: Potassium deficiency can slow down bowel function. Also, bloating and spastic pain is possible.
What is the major ingredient in diet top pills?
Phentermine is – sympathomimetic suppressing appetite. Phentermine exhibits the same activity in relation to weight loss both with continuous daily use and with the appointment of short courses. In this case, weight loss is from 5 to 15% of the original in 60% of patients. Those taking phentermine in combination with a low-calorie diet achieve more significant weight loss compared with patients on a low-calorie diet only. Weight loss with phentermine is usually more than 0.5 kg per week compared with the placebo.
Tetrohydrolipstatin was obtained from lipstatin, a substance secreted by the bacterium Streptomyces toxytricini. The fact that lipstatin completely and irrevocably blocks the work of pancreatic lipase, scientists learned back in the 1980s. Soon, a more stable and easy-to-use, but not irreversible, option was developed. True, it was originally planned to use the drug against high blood lipids (which there is experimental evidence). But pharmacologists soon realized that weight loss is a much wider and more profitable area for their brainchild. So tetrahydrolipstatin has become a famous medicine – the world’s first drug for local obesity.
Sibutramine: the mechanism of its action is due to selective inhibition of the reuptake of serotonin, norepinephrine, dopamine. It accelerates the onset, lengthens the feeling of fullness, which leads to a decrease in food intake. It also increases energy consumption by stimulating the process of thermogenesis (heat generation) by activating adrenoreceptors.
During treatment with the drug, resting blood pressure rises, moderately pulse. Indicated in the maintenance treatment of overweight patients (with alimentary obesity).
Why take supplements on a keto diet?
You can use keto diet supplements to fill in any nutritional deficiencies on a Keto diet. For example, the omega-3 fatty acids or medium-chain triglyceride oil (MCT) can help you get the needed fat ratio and make the Keto diet more effective.
It is well-known that the Keto diet limits different types of foods or even eliminates many of them, so people who have chosen this diet should definitely use supplements to fill in any nutritional gaps.
When your body adapts to extreme carbohydrate restriction, you may deal with the very unpleasant side effects. Your body needs time to get used to the production of ketones and the use of this new source of energy.
Carbohydrates are usually burnt by the body to get some energy, but when a person eats little or no carbohydrates on a keto diet, the body has to receive energy from other sources. Thus, the body turns burnt fat into ketones to use them later to produce energy. This is what is called ketosis.
The Keto flu diet has many side effects, like for example:
- trouble sleeping
- headache
- concentration problems
- constipation
- nausea
- dizziness
- abdominal cramps or pain
You can take some supplements, such as L-theanine, electrolytes, or digestive enzymes to minimize these symptoms.
FAQ
Do Keto pills work for weight loss?
Weight loss is a very individual process. Nevertheless, it has been proven that supplements work and can help you to lose weight faster. But only if you have a generally healthy lifestyle. If you have a balanced diet and eat unsaturated fats, then the chances of you getting in shape keeping good emotional health are quite high.
What is Keto weight loss pills?
A unique native formula of such pills increases the content of ketones in the body, due to which the process of active burning of body fat is launched. The tool has an additional normalizing, lymphatic drainage, cleansing, vitaminizing and antioxidant effect. Thanks to this complex action, metabolism is normalized, the activity of the cardiovascular system and the gastrointestinal tract is regulated, and overall well-being improves.
What is the best keto diet pill?
It helps to push your metabolism and increase weight loss. The best pills contain only natural ingredients that are crucial for your body and health during the Keto diet. Ketones, sodium, magnesium and other elements combined will burn your extra pounds without bringing any harm.
Are Keto Pure Diet Pills Safe?
It is a revolutionary product, specifically designed for people trying Keto diet. It prevents you from feeling weak because it improves the ketosis level in your body. Of course, they will work only if are going to stick to the balanced ketogenic diet. The pills are useful for any other diet type.