The Ketogenic Diet | 5 Keto-Friendly Supplements

The Ketogenic diet is a very powerful diet which can be utilised in order to promote rapid fat loss. It is most popular among those who have larger amounts of weight to lose.

The key principal behind it is to eat minimal amounts of carbohydrates, whilst maximising intake of fat, in order to put your body into a state known as ketosis, where it uses stored energy in order to function.

What is a Ketogenic Diet?
Ketogenic diets are fairly simple in principle. Usually, when you are following one, you will aim to eat around 60-70% of your daily calories from fat, focusing on eating healthy fats and not unhealthy, processed, trans fats . Furthermore, 20-30% of your calories should come from protein, whilst no more than 50g of carbs should be consumed per day.

Eating this way will place your body into a state known as ketosis. During this metabolic state, there are higher levels of ketones in your blood stream. When this is the case, lipid energy metabolism is intact, meaning that your body will begin to break down stored fat in order to fuel your every day activities, rather than using carbohydrates from your diet.

Why Supplement?
On any diet, supplementation is not a necessity, but beneficial. The same can be said for a ketogenic diet.

The reason for supplementing is often in order to maximise your intake of a certain macro/micronutrient if the diet requires you to eat a large quantity of it, or if it restricts certain foods, like carbohydrates, meaning you miss out on some key nutrients.

5 Keto-Friendly Supplements

1.Omega 3

Omega 3 is an essential fatty acid which is found from dietary sources of oily fish such as mackerel, salmon and sardines. It cannot be synthesised in the body; therefore, it must be taken in through our diets.

For many people, it is not possible to eat fish in such high quantities in order to receive the optimal levels of omega 3, as well as omega 6 and 9. Therefore, supplementing with omega 3 supplements such as fish oil is a great way to boost your intake.

There has also been research to suggest that fish oil supplements can lower levels of blood triglycerides. This is especially beneficial whilst on a ketogenic diet, since one of the risks when following it is that your levels of blood triglycerides may become too high.

By supplementing with omega 3 and fish oil supplements, you can help combat this and enjoy the benefits of the ketogenic diet, without worrying about any side effects.

2. Coconut Oil Or MCT Oil

Believe it or not, these aren’t the same thing—not exactly, anyway.

Nuts and seeds are high-fat staples of ketogenic dieting, but given how much protein and carbs many of them contain, they can’t be the only place you get calories. For instance, 1 ounce of almonds has 6 grams of protein and 6 grams of carbohydrates. Sometimes, a pure fat source, such as MCT Oil, is a superior way to get calories, either as a straight supplement or mixed into a shake or your coffee.

MCTs (medium-chain triglycerides) provide 14 grams of fat per tablespoon. Unlike long-chain triglycerides—the type of fat most prevalent in foods—MCTs are a unique source of fat because they enter the blood stream quickly, which allows them to serve as a rapidly available fuel source for both the brain and muscles. Adding pure MCTs throughout your day can help you make the transition smoothly, while also providing steady energy.

Coconut oil, you’ve probably heard, is a great source of MCTs, as they make up about 60 percent of its fat content. It’s also great to cook with, since it has a high flash point and a mild flavor.

Try adding MCT oil / Coconut oil to a smoothie, pre-workout shake, or drizzling atop veggies, fish, chicken, or beef to hit that high fat intake. Coconut oil is also unique in that it readily switches between a solid and liquid state when it’s stored at or below 76 degrees. For a creamy pudding, take liquid coconut oil, a splash of water, and mix with your favorite Whey protein !

Whey protein

Possibly the most widely known and popular supplement out there. Whey Protein  is the most bio-available protein, and is quickly digested.

The reason you would take a whey protein supplement would be if you cannot get enough protein into your diet due to either cost, or because you need to minimise intake of other macronutrients.

Whilst on the ketogenic diet, since you are restricting where you get your calories from, it is a good idea to take protein supplements to ensure that you do not have to worry about consuming any carbs, or even fat from protein sources, meaning you have more room to play with elsewhere.

4 Spirulina

Supplementing with greens such as spirulina  is an excellent way of boosting the amount of vitamins and minerals you intake when following a ketogenic diet.spirulina-powder

What’s more, spirulina is what is known as a complete protein, meaning that it contains all of the amino acids which your body needs in order to function properly.

Furthermore, spirulina contains moderate amounts of fibre. This makes it brilliant when following a ketogenic diet, since fibre helps to bind with carbohydrates and prevent them from being stored as fat.

5. Greens Supplements

You don’t eat enough vegetables. It’s that simple. I mean, let’s face it, nobody eats enough vegetables, but the lack can be especially glaring when you open the fatty floodgates and embrace keto living. Take an honest look at your dinner plate and tell me I’m not right!

Step one to rectifying this, of course, is to look for ways to get greens in. Toss a handful of spinach into your eggs. Have a low-carb veggie juice with your cheese snack. Eat a salad every day with dinner. And then, consider adding a green supplement as well. No, this isn’t a replacement for a well balanced diet , but plenty of hard-training athletes swear by them for a reason. A scoop in your protein shake makes perfect sense. Don’t worry, you’ll get used to the color.

The ketogenic diet is an excellent diet for those who are looking to loose weight , especially those with a considerable amount to lose.These supplements will not only help you achieve your weight loss goals whilst following the ketogenic diet, but will improve your overall health and wellbeing.

References : [1] Using supplements to maximize your Ketogenic diet (2015) Available at: http://www.ruled.me/using-supplements-to-maximize-your-ketogenic-diet/ (Accessed: 4 April 2016).[2] Howatson, G., Hoad, M., Goodall, S., Tallent, J., Bell, P. and French, D. (2012) ‘Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: A randomized, double-blind, placebo controlled study’, Journal of the International Society of Sports Nutrition., 9.[3] Karkos, P.D., Leong, S.C., Sivaji, N., Assimakopoulos, D.A. and Corporation, H.P. (2010) Spirulina in clinical practice: Evidence-based human applications. Available at: http://www.hindawi.com/journals/ecam/2011/531053/ (Accessed: 4 April 2016).[4] Deng, R. and Chow, T. (2010) ‘Hypolipidemic, antioxidant, and antiinflammatory activities of microalgae Spirulina’, Cardiovascular therapeutics., 28(4).[5] Dashti, H.M., Mathew, T.C., Hussein, T., Asfar, S.K., Behbahani, A., Khoursheed, M.A., Sayer, H.M. Al-, Bo-Abbas, Y.Y. and Zaid, N.S. Al- (2004) ‘Long-term effects of a ketogenic diet in obese patients’, 9(3).[6] Low Carb diet supplements (2012) Available at: http://www.bengreenfieldfitness.com/2012/08/low-carb-diet-supplements/ (Accessed: 4 April 2016).[7] Natural supplements (no date) Available at: http://www.ketogenic-diet-resource.com/natural-supplements.html (Accessed: 4 April 2016).

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