What is Keto Diet
A ketogenic diet is an extreme form of the low carb diet. In the ketogenic diet, the consumption of carbohydrates is almost completely avoided, which is why the proportion of fat and protein is very high. The ketogenic diet is used as a therapy for some diseases but is only suitable for losing weight with restrictions. The ketogenic diet is named after the condition of ketosis, which describes hunger metabolism. In this state, the body converts fatty acids into ketogenic bodies in order to cover its energy requirements.
If, however, you switch to a ketogenic diet for sporting reasons or to improve your cognitive performance, you have to be patient with the optical results. These will take weeks or even months to come.
What Supplements and Pills Should You Take on Keto Diet
The human body needs a variety of different substances to function properly. Normally, these substances are taken in sufficient quantities with a balanced and healthy diet and a healthy low carb, LCHF and ketogenic lifestyle. The need should, therefore, be met without any problems. Low Carb dietary supplements are usually not necessary.
However, there may be reasons why the need for vitamins and minerals cannot be met by food alone. In such cases, Low Carb dietary supplements are a good choice. Many people now take vitamin supplements regularly.
However, dietary supplements can only support a healthy diet and not replace it!
In addition, dietary supplements, even if not classified as medicines, can have side effects and health risks. Interactions with medicines can also occur. Medications can have an increased, reduced or even changed effect in combination with dietary supplements. It is therefore always important to talk to your doctor before taking any food supplements!
In the following, we will introduce some Low Carb dietary supplements. Low Carb dietary supplements with natural ingredients are usually preferable to chemical ones. However, these are sometimes difficult to recognize, as the labeling of a product can easily be misleading.
The Best Keto Supplements
The use of exogenous ketones is a natural process for optimizing energy production. Energy production from ketones offers many advantages that can be used to optimize performance and reduce weight.
Until now, ketogenic energy production could only be achieved by adhering to a strict ketogenic diet (endogenous ketosis). Now ketone bodies can be drunk as freely marketable food supplements (exogenous ketones) and combined with any form of nutrition or diet. This is not about doping.
Exogenous ketone bodies in the form of powders and drinks are one of the latest achievements of the supplement industry. While the ketogenic diet is slowly losing popularity in the weight training and bodybuilding scene, it is as popular as ever among the general population. So they tried to produce these small energy substrates in such a way that they could be absorbed through dietary supplements. A new study now found out that also orally supplied ketone bodies can protect the muscle mass.
MCT is the abbreviation for medium-chain triglycerides. These are saturated fatty acids which are a component of some, especially tropical, vegetable fats such as palm kernel oil or coconut fat. Breastmilk is also rich in MCTs. There are four of these acids, which differ in the number of their carbon atoms and their double bonds:
- Caproic acid (C 6:0)
- Caprylic acid (C 8:0)
- Capric acid (C 10:0)
- Lauric acid (C 12:0)
The values in brackets indicate the number of carbon atoms (C 6, 8, 10, 12) in relation to the double bonds (0). However, since these are saturated fatty acids, none of the MCTs mentioned has a double bond.
In its pure form, MCT oil or fat does not occur in nature. The extraction from the mentioned fats, usually coconut fat, is done by hydrolysis. The medium-chain fatty acids are then fractionated and esterified with glycerine. The end product is tasteless, odorless and colorless to slightly yellowish.
One component often missing from the ketogenic diet is a little "raw food". This popular diet, which often requires up to 75% of calories from fat and only 5-10% carbohydrates a day, is often criticized for lacking fiber.
And this is certainly the case for some followers and beginners. A poorly planned ketogenic diet may lack fiber. Dieticians often receive patients who complain about constipation as soon as they switch to a ketogenic diet.
According to the Ministry of Agriculture, most people do not consume enough fiber anyway. If you now exclude most carbohydrate sources, including whole-grain products, fruit, and legumes, you are even more likely to miss out on fiber.
Limiting fiber is not good for the health of the digestive tract as it feeds the good bacteria in the tract. This is where the second brain of your body is located, in which a large part of the immune system is located. If you are on a ketogenic diet, one of your top priorities should be to absorb enough fiber to keep your intestines healthy and functioning well.
Fish oil is also very suitable for covering the high-fat content of the ketogenic diet with healthy fats. Fish oil is particularly rich in omega-3 fatty acids (EPA and DHA), which lower blood fat, cholesterol blood pressure. They also have anti-inflammatory effects, improve mental performance and reduce diabetes symptoms. Certain types of fish (mackerel, cod, sardines), as well as linseed, walnuts or algae, are rich in omega-3 fatty acids. Fish oil capsules are an alternative dietary supplement.
The body cannot produce magnesium itself. However, it is very important for our organism, because magnesium is a component of various enzyme systems. It is important for muscle contractions, communication between nerve and muscle cells and between nerve cells. Magnesium is therefore very important for our muscles, the heart muscle is not excluded. But it is also of great importance for bone and tooth structure as well as fat and carbohydrate metabolism.
Magnesium is, therefore, a vital substance for our bodies. Since this substance cannot be formed by our body, we have to supply it through food.
Magnesium is mainly found in plant foods. It is mainly found in green leafy vegetables, pumpkin seeds, nuts, legumes, dried fruits, raw chocolate, amaranth, and oats. A small amount of nuts spread over the day is, therefore, a good source of magnesium. However, only about 30 to 55% of the magnesium contained in our food is actually absorbed by our bodies. To get enough magnesium from your diet, it is recommended to consume two portions of fruit and 3 portions of vegetables a day. In addition, plenty of whole-grain products should be consumed. These requirements are of course not suitable for all diets and should be adjusted individually if necessary.
Vitamin D not only regulates the calcium and phosphate metabolism but also keeps our bones and teeth stable with calcium and vitamin K. A vitamin D deficiency can also result in a calcium deficiency. Calcium can no longer be absorbed from the intestines due to a vitamin D deficiency. This calcium deficiency can then lead to further complaints.
Vitamin D belongs to the fat-soluble vitamins and is also contained in some foods. However, it is also produced independently by our body with the help of UVB rays in our skin. However, this can only happen if our skin is regularly exposed to sunlight.
Although our body has several possibilities to get vitamin D, there are still some risk groups. With these, it can be useful to take vitamin D preparations after consultation with a doctor.
This risk group includes people who are older than 70. The reason for this is that the body's own production of vitamin D decreases with age. Even the very elderly have an increased risk of suffering from vitamin D deficiency. This risk increases, even more, when their mobility is limited. However, vitamin D is especially important for this age group as it can reduce the consequences of falls.
Chromium and Alpha Lipoic Acid (ALA)
Alpha-lipoic acid (αLA) could actually be the alpha male among the antioxidants. Also known as thioctic acid, 1,2-dithiolane-3pentanoic acid or simply the "universal antioxidant", alpha-lipoic acid rightly deserves a superior status in the world of supplements.
With its properties ranging from weight management and metabolic modulation to the elimination of free radicals and chelation of metals, we should take a look at what alpha lipoic acid is actually capable of.
Whether through diet, body production or a dietary supplement, alpha-lipoic acid is rapidly converted into dihydrolipoic acid (DHLA), which gives it a greater antioxidant effect (5). A key function of DHLA, as an antioxidant, is to reduce free radicals or prevent them from causing cell damage., which is why it is one of the best keto pills during the keto-diet.
Creatine (sometimes also referred to as creatine or creatine) is currently on everyone's lips in the truest sense of the word, especially amongst people on the keto diet - and rightly so! The dietary keto pill-supplement, which is particularly popular among strength athletes, does not bring one, not two, but three massive advantages for the strained athlete's body. Thus creatine has a performance-enhancing effect on the one hand during short, intensive strains, on the other hand, the aforementioned supplement also promotes the regeneration of the strained muscles after training. Last but not least, the intake of creatine leads to water retention in the muscle tissue, whereby your body generally gives off a more voluminous appearance.
To put it bluntly: creatine is a substance that is involved in the process of providing energy. So creatine - and this is the main motive for taking it - helps your body to generate enough energy for your exercises in the gym. What many don't know: Our organism is able to produce creatine itself - but only in relatively small amounts (1 to 2 grams per day). The production sites are kidneys, pancreas, and liver. The amino acids arginine, glycine and methionine play a major role in the production of creatine.
This supplement is commonly used as a supplement for bodybuilding or some people use it as a supplement during their keto-diet as is burns fat faster und aids with the prevention of muscle loss. It makes muscles grow bigger in a shorter time, hence it is a very popular substance for athletes to be used. It is said to help also with muscle damage caused during the exercising. It might also help with high blood pressure and high cholesterol which makes it quite a beneficial supplement to take even for elderly people who might be following a ketogenic diet.
In bodybuilding and weight training, Tribulus Terrestris is one of the most popular nutritional supplements as a plant extract. Saponins belong to secondary plant substances. These have become as important in nutritional science as vitamins. The saponin content is an important indication of whether Tribulus is a high-quality plant extract. Many bodybuilders and strength athletes are looking for nutritional supplements to build muscle – but also people following a keto diet can use these to enhance their muscles and promote weight loss through this type of supplement combined with adequate nutrition.
Enzymes are important for digestion as they break down the ingested food into its individual parts and can greatly be beneficial during the course of a ketogenic diet. They act as a catalyst that accelerates the degradation of food components. Enzymes thus ensure that the food is usable for the metabolism. In concrete terms, this means that the digestive enzymes turn long-chain molecules (proteins or carbohydrates) into simpler compounds such as amino acids or simple sugars.
But not all enzymes are the same. LAP enzymes, a mixture of the following three digestive enzymes produced in the pancreas, play an important role:
- Lipases: The enzymes split fats into free fatty acids and glycerol.
- Amylases: They convert carbohydrates into simple sugars; some of them are already formed in the mouth.
- Proteases: These digestive enzymes split proteins into individual amino acids.
The resulting basic building blocks can now be absorbed through the intestinal mucosa of the small intestine.
Carnitine (in L or Acetyl-L-form)
There are various mechanisms in our cells that are responsible for energy production. The findings of recent years reveal that influencing a single energy production mechanism has an effect on the functioning of the entire cell.
The most potent mechanisms are directed towards mitochondria: The energy centers of the cell. The amino acid carnitine is an active agent that has a direct effect as a mediator in energy transport. Acetyl L-carnitine, L-carnitine fumarate, propionyl L-carnitine and L-carnitine tartrate are available in the form of capsules or tablets. Here you will find the most commonly used variants of L-Carnitine.
L-carnitine fumarate is bound to fumaric acid. L-fumarate is a naturally occurring substance that occurs in the body as an intermediary in the citric acid cycle in which (ATP) is produced. As with vitamin D3, it is produced in the skin when exposed to direct light. Together with the L-carnitine part a synergism with fumaric acid develops. This form is often used in practice as an energy booster and support during weight loss during a keto diet.
L-Glutamine belongs to the non-essential amino acids. It is a universal NH2 donor and makes up the major part of the amino acids in blood plasma (20%). L-glutamine plays a major role in the synthesis of amino sugars and other protein compounds. Especially tissues with a high cell division rate need this amino acid.
Although it belongs to the non-essential amino acids, it should also be ingested through food. However, foods contain this substance only in small amounts and L-glutamine is also very sensitive to heat.
L-Glutamine is able to support your body during strenuous training sessions. It is therefore particularly suitable for athletes.
We have selected some L-Glutamine products as an example of this Low Carb dietary supplement.
The strength athlete profits with the optimized keto diet compared to carbohydrate-nutted athletes from a strongly accelerated fat reduction: In scientific studies an average 300% higher fat burning was determined with keto-adapted athletes than with carbohydrate-nutted athletes! This is a tremendous increase because many popular metabolic accelerators such as doping agent ephedrine, also known as ECA Stack are only able to increase fat burning by a few percentage points. But even a conventional ketogenic diet cannot break down fat as effectively as the Optimized Keto Diet, which consistently exploits all possibilities to increase ketosis. ECA stack is a real doping supplement and in many countries illegal because it can have serious side-effects.
Folic acid is particularly known to prevent neural tube defects, a type of birth defect. It is necessary for many chemical reactions in the body and plays a role in cell formation, especially in the formation of red blood cells.
Folic acid is also known as vitamin B9 and is often found in whole foods. It is also found in dietary supplements and fortified foods.
Recommended daily intake
Adult women and men should take 400 µg of folic acid per day.
- Low-carbohydrate folic acid sources
- Chicken liver -> 130 g provides 578 µg folic acid.
- Spinach -> 200 g raw provides 58 µg folic acid.
- Asparagus -> 200 g contain 70 µg folic acid.
- Brussels sprouts -> 100 g cooked delivers 47 µg folic acid.
- Minced broccoli -> One cup contains 57 µg folic acid.
- Roman lettuce -> One cup contains 64 µg folic acid.
- Avocado -> About half of avocado contains 80 µg folic acid.
- Liver and liver products, crabs, salmon, lamb, and most green vegetables are good sources of folic acid.
Sodium & Potassium (Electrolytes)
Since carbohydrates store water in the body, the switch to keto is accompanied by a loss of water. This means that more minerals and electrolytes are washed out of the body. Without these, our body cannot function - a lack of them damages our health. In order to prevent deficiency symptoms, minerals and electrolytes should supplement the diet - especially at the beginning, but also during the course of the ketogenic diet.
This is especially true for magnesium, as this mineral is usually ingested mainly through carbohydrate-rich foods such as fruit. These are not consumed in a ketogenic diet.
What is the major ingredient in keto top pills?
- green tea extract
- BHB ketones
Why take supplements on a keto diet?
Since ketogenic nutrition excludes a number of specific foods and food sources, it is a good idea to supplement them with specific nutrients and supplements.
Not to mention that some dietary supplements and minerals can help reduce the side effects of keto flu and even improve athletic performance during training during a low-carbohydrate diet.
Therefore, in this article, I present the best and most important dietary supplements for a ketogenic diet.
Do Keto pills work for weight loss?
This is the main reason why people are able to get rid of excess body fat, even if they do not exercise at all. This is known as Keto pills work so systematically that any part that is present in the body can be used energetically. With the help of this ketogenesis process, you can achieve the results you have always dreamed of but never achieved. In addition, this process will also be something that can give you more energy. This is because Keto Plus contains ingredients that provide ketosis and help you achieve a higher energy level than what you get with carbohydrate intake.
Do I need to take supplements on a keto diet?
Those who are in ketosis usually notice that the body can generate constant energy over a longer period of time and that general cognitive abilities such as concentration and memory improve. Thus, ketogenic nutrition also has an effect on the hormone balance and, by balancing the hormones, can not only increase our inner well-being but can also positively influence our external appearance, such as our skin appearance. In addition, there is an increased burning of fat, which can help us to lose weight quickly and safely.
Through the drastically reduced intake of carbohydrates, an increased release of insulin is significantly reduced. This has the consequence that our blood sugar behaves much more constantly and not, in a carbohydrate-rich nourishing way. Supplements can assist with these kind of problems.
Can you take b12 while on keto diet?
First of all, the functions in the human body - why do we need vitamin B12? Vitamin B12 is an umbrella term for a whole series of different chemical compounds that are particularly necessary for cell division and hematopoiesis as well as for the function of the nervous system.
A so-called hypovitaminosis, i.e. an undersupply of vitamin B12, can lead to a disease of the blood count and damage to the central nervous system. In addition, there is increasing evidence of a connection between vitamin B12 and diseases such as dementia. Therefore it is suggested that you take B12 during the keto diet as well.
What is Keto weight loss pills?
Keto pills for weight loss help with losing weight while on the keto diet and support muscle growth depending on the ingredients and the preferences of the person taking the supplements. The keto diet is an extreme form of eating and losing weight is one of the main aims of people deciding to go on that diet.
Will vitamins kick me out of ketosis?
No. Vitamins don't contain sugar or carbs and are important for a healthy body and mind and should be part of good nutrition. In addition, eggs and large quantities of vegetables should be on the diet to ensure sufficient protein and vitamin intake. If you look at the energy balance, the ketogenic diet is definitely the more efficient and stable fuel supplier. However, problems can lie in the practical application of the diet. The renouncement of coal hydrates turns out difficult in everyday life, straight if one is much on the go.
How fast do you see results on keto?
With some will, this condition can even be reached quite quickly - within three days. Depending on your genes, muscle mass, physical activity, and previous diet, it can take a week.
To achieve ketosis, you need to remove glucose from your body by severely limiting the carbohydrates in your diet - on average you should not consume more than 25 to 30 grams a day.
In general, the lower your carbohydrate intake, the faster you produce ketones. In individual cases, however, consumers may still be in a high range and production may still be running.