Thus, they bypass the usual route of absorption (for the more common long-chain fatty acids) into the lymphatics and deposition into the bloodstream via the subclavian vein, and instead, are transported via the hepatic portal vein to the liver where they can be converted into the ketone bodies (Bugaut, 1987; Bourassa et al., 2016; Stilling et al., 2016). Hoorn and colleagues observed no difference between fasted and non-fasted ketogenic protocols for time to ketosis, without specifically describing their definitions for ketosis or the time to ketosis itself (Kang et al., 2007; Chul Kang et al., 2005). This threshold has been used as a cut-off point for entry into ketosis by Guerci and colleagues (Guerci et al., 2003), and is commonly applied as a marker for entry into NK in the nutrition field, as compared to the typically higher levels expected in the medical field to elicit beneficial effects for seizure control in epileptic children (Gilbert, Pyzik & Freeman, 2000). However, these claims must be taken cautiously, as there are significant differences between natural ketones produced in response to a low-carb diet and synthetically manufactured ketone supplements, also referred to as exogenous ketones. While Healthy Keto focuses on nutrient-dense whole foods, targeted vitamins, minerals, and fatty acids can help sustain energy, promote fat metabolism, and ease the body’s adaptation to ketosis. Taking supplements while on the keto diet can help maintain a nutrient balance and support overall health, especially for individuals at risk of deficiencies due to factors such as stress, aging, or digestive issues. It also contains vitamins that are more than 100% of their Recommended Daily Allowance, which means that you're getting enough amounts into your body. And because there are no unnecessary additives, it won’t mess up your ketosis. For people doing keto, having these nutrients is a blessing since they often miss out on them. Aside from these, the Ritual multivitamin contains magnesium, folate, and vitamin E. That should give you a good boost of physical energy and support for heart health. When compared to a high carbohydrate diet, there are mixed findings for the effect of EAKD consumption on endurance performance. However, due to the controversial nature of this topic among scientists and lay people alike, it seems likely that both significant and null findings would be publishable. Future research in this field can benefit from utilizing a variety of performance metrics, such as the ones discussed in this review, to triangulate overall effects of diet on athletic performance, limiting biases introduced from relying on one marker alone. For example, although all three diet groups in the study by Burke et al. experienced a significant increase in VO2 max from baseline, only the comparison groups (i.e., high carbohydrate, periodised carbohydrate) experienced faster 10 km race walk times. Furthermore, research suggests that VO2 max may be an inaccurate predictor of endurance performance in runners, specifically due to variations in running economy and fatigue 34, 35. Grass-fed, full-fat dairy products, such as cheese, butter, and cream, tend to be lower in lactose and higher in healthy fats than low-fat or skim dairy products. When choosing dairy-free alternatives, it’s essential to select products that are low in carbohydrates, added sugars, and unhealthy fats. Some people may experience thyroid issues, such as hypothyroidism, due to dairy consumption, which can lead to weight gain and difficulty losing weight. Insulin resistance is a precursor to metabolic syndrome and type 2 diabetes, making it a significant obstacle to weight loss. Therefore, implementing the KD during a phase focused on maximizing fat reduction can serve as a strategy not only for efficient fat loss without muscle loss but also for preventing potential metabolic and immune health decline during the body fat reduction phase. The results indicated that the KD group significantly reduced body fat more than the conventional diet group. These findings suggest that adopting an extremely low-carbohydrate high-fat diet, such as the KD, may pose potential health risks to individuals engaged in long-distance exercise. However, the blood concentration of ketone bodies, a metabolic byproduct, significantly increased, leading to side effects such as fatigue, insomnia, and digestive issues in athletes. The results indicated that runners experienced decreased body weight and body fat compared with their pre-KD state. Look for products that contain sodium, potassium, and magnesium. This can help reduce symptoms like headaches, fatigue, and muscle cramps. This can lead to what’s often called the “keto flu” – feeling tired, headachy, and generally unwell. The results showed that compared with athletes following a conventional diet, there was no significant difference in the 100 km timed trial performance after adapting to the KD. This PPAR-driven shift in energy substrate utilization may lead to reduced performance during demanding endurance activities that require intense energy bursts. Endurance athletes on a KD ultimately require more oxygen to maintain the same exercise workload or speed as athletes on a conventional diet during high-intensity performance. While this adaptation can benefit endurance activities requiring sustained energy over longer durations, it is less efficient at intensities greater than 65% of VO2max . Our Top Weight Loss Choices A trusted potassium supplement, such as the affordable “Potassium Gluconate” from most stores, might be a good choice as well. Sprinkling on some salt or eating some high-fat, salty foods such as bacon or making a low-carb chicken soup might be a good solution. Many keto friendly foods, such as eggs and lean meats, are naturally high in sodium. The best way to get more sodium and potassium is to consciously add them into your diet. Sodium and potassium levels play a crucial role in regulating your blood pressure as well. The Best Keto Diet Pills - Our Top Picks Before the discovery of insulin in the 1920s, managing type 1 diabetes mainly involved very low-carbohydrate, low-calorie diets that were essentially ketogenic.She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology.They can help your body burn fat for fuel.While adopting the keto diet, potassium intake may be lower than usual as well.Keto supplements have been shown to reduce the symptoms of the keto flu, which can include nausea, fatigue, irritability, and more13.The Sports Research Keto Plus Exogenous Ketones with goBHB® uses a ketone complex to help access ketones for fuel without the low carb diet or fasting.From keto pizza, to burritos, and even breakfast sandwiches, they’ve nailed the low-carb versions of your favorites. While non-starchy vegetables should still be making a regular appearance on your plate, taking a multivitamin is a good choice for ensuring your nutritional needs are being met. Additionally, you can take MCT oil capsules and get some MCTs from eating coconut oil. Use MCT oil on its own by swallowing a tablespoon, or add some to your coffee, smoothie, etc. These are included to help support gut health, joint comfort, and more. Just keep in mind that to follow the keto diet in the most nutritious way possible, you’ll want to rely on healthier sources of fat, like avocados, olive oil, and nuts. Saturated fat isn’t a healthy choice, but people on the keto diet will find that any type of fat can help them stay in fat-burning mode. While whole foods always win out over supplements, there are several supplements that Wagner and other experts recommend for people on a keto diet to better fill in nutritional gaps. If you’re looking for keto supplements for weight loss, consider getting a quality protein powder, such as one made from bone broth. The best keto supplements provide nutritional support for your keto diet food list while you might otherwise be feeling fatigued and irritable. MCT can easily be added into smoothies or shakes or can also be taken by the spoonful for a quick boost of healthy fat. One of the richest and natural sources of MCTs is coconut oil, in which 60% of its fatty acids come in the form of MCTs. Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Digestive Enzyme Blends Keto Custom Plan, a digital keto meal planner, is an excellent and easy-to-use option.Moreover, insulin sensitivity, a critical metabolic health marker, significantly improved only in the KD group.The ketogenic lifestyle offers tremendous potential for fat loss, metabolic health, and cognitive enhancement when supported with appropriate supplementation.The good news is you can find L-theanine supplements in the market.“More research is needed to fully understand the effects of following the diet for extended periods,” she says.One of the benefits of keto is that it can help keep you full while you’re losing weight and eating fewer calories than you burn.It’s important to follow the dosage instructions included on the product packaging for keto diet pills.Since then, many different diets have passed the revue and in the recent years, KD has gained more popularity in both pediatric and adult patients. The gummies contain 60 servings per bottle and are effective for those seeking weight loss and belly fat reduction. Any keto supplements that seem too good to be true, probably are. A long-term, sustainable weight loss plan is about diet, not pills! High fiber vegetables are great on a keto diet if you want to enjoy a high-volume meal that’s low in carbs and calories. This makes it a natural addition to a ketogenic diet if weight loss and/or muscle gain are the goals. That doesn’t mean a ketogenic diet can’t be beneficial, but you may want to consider supplementation as part of your weight-loss journey. Controversial or not, the ketogenic diet remains a popular way for people to lose weight, address chronic conditions, and potentially help with epilepsy without counting calories or giving up richer foods. Exogenous ketones — which are in many of our recommended keto diet pills — may serve as a great energy source, especially in athletes or people who work out regularly. Additionally, some of the other ingredients in keto diet pills — like caffeine and MCT oil — may help boost your body’s fat burning potential, helping to kickstart your transition into ketosis. This keto diet supplement from Toplux actually doesn’t contain ketone salts, but is a blend of other ingredients that may help boost your weight loss or make it easier to stick to your diet. To ensure you see results quickly, don’t lose motivation, and get the most out of your keto diet efforts, consider adding keto supplements that promote weight loss. More Weight-Loss Plans Like the Ketogenic Diet As mentioned above, they’re beneficial for getting you into ketosis. MCT oil can be taken just like a supplement, by having a tablespoon once daily. One advantage of using capsules and powdered ketone products is that they are easy to travel with, shelf-stable and can be mixed with other ingredients to make their taste more appealing. Different ketone products also vary in terms of their calorie and macronutrient content. Keto diet pills will not make your body enter ketosis but they might assist in the process. Your body can enter ketosis due to a diet change or by extended periods of exercise that deplete your glucose. Try the Huge Supplements Eliminate formula, which provides real value for keto dieters of all experience levels. PhenQ is an all-natural, clean supplement that’s made with premium ingredients aimed at fat burning and weight loss. In many cases, diet and lifestyle adjustments are all we need to reach our goals and optimize our health. If the only thing you change is the supplements you take, then you will always be chasing after a quick-fix that does not exist. Even the most effective supplements will only give you a minor boost in the right direction. The body is far from simple, and a supplement is seldom the solution to the problem. If the KD leads to a reduction in muscle mass and body fat, its applicability is limited for athletes and the general population.Huttenlocher first observed higher BOHB levels in children with epilepsy aged 2–9 years, at up to one month on an MCT ketogenic diet, and marginally lower after this time, when compared to a classic ketogenic diet, although these differences were not significant (Huttenlocher, 1976).Discover eleven of the best keto supplements and learn why keto diet pills won’t boost ketosis or help you lose weight.Check out the video below where we review each supplement.Krill oil helps to decrease inflammation within the body, fight off the keto flu, lower LDL (bad cholesterol) levels, and increase overall body health.This keto supplement costs $29.95 for a 30-day supply, which is very affordable.KetoCharge stakes its reputation on its unique formula developed to alleviate common symptoms of the “keto flu” and stimulate energy production.If the only thing you change is the supplements you take, then you will always be chasing after a quick-fix that does not exist. For those wanting to burn body fat and hit their weight loss goals, Keto diet pills are a great option. Keto diet pills provide the body with ketones from outside the body, known as exogenous ketones. Its patented blend of apple cider vinegar and BHB ketone salts triggers ketosis for improved weight management and to effectively burn excess stubborn fat. Here we are — the #1 spot for best keto diet supplements goes to HerbTonics! The best keto diet pills work to help you push through heavy workouts while boosting your energy levels to finish strong. Probiotics are the little healthy army within your digestive tract that wards off infection boosts your immune system, keeps a healthy gut flora, and increases the absorption of nutrients from your food intake. Being deficient in magnesium can also mean that you’re deficient in potassium. When insulin levels are low, sodium is excreted from the blood through the kidneys and is excreted in urine. Studies have proven that individuals with low vitamin D concentrations have a direct correlation with obesity. We also love their rendered beef tallow for cooking on the keto diet to ensure we get enough high quality healthy fats. We recommend starting with their MCT oil and flavored collagen as a great sugar free way to manage blood sugar while on a ketogenic diet. This supplement is a good option for people on the keto diet. Supplements like exogenous ketones can help you enter ketosis in just a few hours by providing an immediate source of ketones for energy. Alpha-Lipoic Acid (ALA) Future research on carbohydrate-restriction in athletes could also address aspects of health alongside performance – both quantitively and qualitatively. A further reason why we propose the popularity of carbohydrate-restricted approaches is due to other reported benefits of this dietary approach. Whilst a “world-class vegetarian long-distance triathlete”, reported their worst-ever half-Ironman performance (21 weeks), second-worst Ironman performance (24 weeks), and failed to complete Ironman in week 32, discontinuing the diet thereafter.39 Despite inconsistent outcomes, we continue to see in practice (i.e., anecdotally), endurance athletes pursuing a carbohydrate-restricted dietary approach. As your body adapts to its new way of getting energy — from fat instead of sugar — symptoms should quickly subside. In fact, you don’t necessarily need to be in ketosis to lose weight. However, higher levels don’t appear to be any better than lower levels for weight loss. The truth is that eating too much fat prevents your body from using its stored fat for energy. Ketogenic diets may play a strong role in improving several markers of metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels.1920 Exogenous (which means “outside”) ketones are supplements that provide you with an instant source of ketones, usually in the form of beta-hydroxybutyrate (BHB), helping to support ketosis and giving you more energy. If you’re new to the keto diet, you’ll be happy to know that certain keto supplements like exogenous ketones can come in handy. We can consider supplements including exogenous ketones, electrolytes, MCTs and adaptogens to be keto supplements, even though they are sometimes taken by people following other diet plans, too. While exogenous ketone bodies can temporarily raise blood ketone concentrations, they won’t put you in a state of ketosis, which can only be achieved by obtaining the majority of calories from fat while restricting carbohydrates. Exogenous ketone supplements are becoming increasingly popular and available as ketone salts, ketone esters, keto drinks, and even keto gummies. It’s important to note that certain dietary supplements can interact with prescription medications or cause adverse effects in individuals with preexisting health conditions. Ketogenic diets naturally increase mineral excretion, making targeted electrolyte supplementation crucial for sustained performance. These compounds protect hepatic cells while optimizing the metabolic processes necessary for sustained ketosis. A comprehensive keto fat burner often includes these enzymes to prevent digestive discomfort and maximize nutrient absorption. These compounds target specific fat storage mechanisms while supporting healthy metabolic function. Forskolin and yohimbine HCl are advanced thermogenic ingredients found in premium keto fat burner products. It’s a quality ketogenic diet BHB supplement. For this reason, it shares the number one spot alongside their MCT oil powder as the best exogenous ketone supplements you can find. In comparison, with MCT oil and any other ketone oil made from medium chain triglycerides, your body’s cells must process the MCT’s to produce ketones. Exogenous ketones are not a shortcut to nutritional ketosis, but they do give your body a break from full-time carb usage. But it’s probably not a good idea to constantly take exogenous ketones and eat a high carb diet (high blood glucose levels). However, due to the controversial nature of this topic among scientists and lay people alike, it seems likely that both significant and null findings would be publishable.Here we are — the #1 spot for best keto diet supplements goes to HerbTonics!Pregnant women should avoid taking keto diet pills as there is not enough research on the effects of exogenous ketones during pregnancy or breastfeeding.These essential fats naturally exist in fish, other seafood oils, chia seeds, flaxseed products, and walnuts.Raspberry ketones, African mango, green tea extract, caffeine anhydrous, apple cider vinegar powder, kelp, and grape seed extract.Bananas, for instance, contain all the net carbs you’re allowed in a day on a strict keto diet.Mild carnitine depletion occurs in the first months of diet treatment and stabilize or restores slightly with long term treatment (13).Exogenous ketone supplements are commonly used by those following a ketogenic diet to increase blood ketone levels. Let’s take a closer look at why you may want to take supplements while on the keto diet … "The ketogenic diet has been proven to be effective for treatment-resistant epileptic seizures by reducing the excitability of neurons in the brain," Sethi said. After four months on a ketogenic diet, none of the participants had metabolic syndrome. The research team tracked how well the participants followed the diet through weekly measures of blood ketone levels. Your doctor can run a blood test to determine if you’re deficient in vitamin D and help prescribe a proper dosage based on your needs. Vitamin D also supports your immune system, regulates cellular growth, promotes bone health, and lowers inflammation. This imbalance can promote inflammation in the body and has been linked to an increase in many inflammatory diseases. Furthermore, dairy contains a protein called casein, which can stimulate insulin production and increase mTOR, a pathway that promotes cell growth and proliferation. Remember, everyone’s body is different, and what works for one person may not work for another. The A1 beta-casein milk protein found in cow’s milk, for example, can trigger an immune response in some individuals, leading to inflammation and skin issues. - Vitamin Bounty Burn On Keto Pills Higher levels of VO2 max indicate greater endurance capacity. This amounts to roughly 1680 kcal of available energy from carbohydrate at any one time. Carbohydrates are stored in the body predominately as glycogen in muscle tissue (300 g) and liver tissue (90 g), in addition to glucose in the blood stream (30 g) . To maximize their benefits and avoid potential pitfalls, it’s essential to approach supplementation with strategy and care. Probiotics with strains such as Lactobacillus and Bifidobacterium optimize gut health, essential for nutrient absorption and reducing bloating. Psyllium husk powder is a soluble fiber that supports digestion and regularity, addressing common constipation issues on keto. The high boost of BHB (beta-hydroxybutyrate) in VitaRaw’s product gives your body more time in ketosis, leading to more time to shred fat. Consume electrolyte-rich keto-friendly foods like avocados (potassium), leafy greens (magnesium), bone broth (sodium), or consider targeted electrolyte supplements especially during early keto adaptation phases or intense workouts. Unlike other fats requiring complex digestion, MCTs are rapidly absorbed into the liver and converted into ketones. What makes Dr. Tobias Adult Multivitamin outstanding is that it was manufactured using a natural food-based approach.When ketone bodies accumulate in the blood, this is called ketosis.Understanding which supplements deliver genuine results versus marketing hype becomes crucial for anyone serious about their ketogenic journey.The best way to get the nutrients you need to nourish your body is from whole foods.That means that your experience with keto will be unique.Grass-fed beef has a higher content of omega-3 fatty acid than grain-fed beef, but overall your best source of omega-3 fatty acids is still going to be fish.What benefits might you experience by switching to a keto diet?Sports Research Keto+ is proven to boost ketone levels and the product itself has thousands of happy customers that have left reviews.Regular use of adaptogenic herbs can help your body adapt to this stress, plus help with energy levels, cognitive function, and sleep.Keto supplements can be a great addition for those on a keto diet, helping to support energy, electrolytes, and digestion. Consider your individual needs, goals, and tolerance when selecting supplements to burn fat fast safely and effectively. Quality keto diet support products clearly list all active compounds with specific amounts per serving. Advanced practitioners often cycle these supplements for maximum keto metabolism booster effects. These compounds help maintain stable blood sugar levels while supporting the metabolic flexibility necessary for efficient ketosis. It’s believed that vitamin A helps regulate balanced insulin production, which promotes steady blood sugar levels linked to better metabolic health and a lower risk of weight gain. In addition, due to its role in energy metabolism and stress resilience, vitamin B5 can reduce the risk of keto-flu symptoms such as irritability, brain fog, and fatigue. Vitamin B5, also called pantothenic acid, is another B vitamin essential for keto success as it plays a critical role in facilitating the biochemical conversion of fats into energy. The 12 Best Low Carb Vegetables and Their Benefits The results indicated that the KD group exhibited a greater reduction in total fat mass than the low-fat diet group. This study suggests that the KD can be a viable and safe alternative for weight loss in children and adolescents . Nevertheless, the effects of the KD on body fat, muscle mass, and exercise performance remain a topic of ongoing debate, with conflicting results reported in the literature. These metabolic adaptations have been suggested to promote fat oxidation, leading to favorable body fat level changes, and potentially affecting muscle mass and exercise performance by influencing fuel utilization and metabolic efficiency. Surprisingly, a significant proportion of individuals with normal weight, ranging from 20% to 40%, may fall into the category of overfat . Both 2 g and 4 g of butyric acid were demonstrated to be more ketogenic than either 5 g of leucine, or 5 or 10 g of O-MAG (St-Pierre et al., 2017).Always consult your doctor before using any supplements.On average, the participants lost 10% of their body weight; reduced their waist circumference by 11% percent; and had lower blood pressure, body mass index, triglycerides, blood sugar levels and insulin resistance.“So, the keto diet doesn’t spike your insulin, and you don’t store fat.If you take a break from the keto diet (let’s say you’re carb-cycling, for example), then you can use ketone supplements for support transitioning back the diet. Supplementing with MCT oil can help keto dieters since it can quickly up your fat intake, which increases ketone levels and helps you stay in ketosis. Multivitamins are an excellent supplement for a ketogenic diet, helping to fill nutrient gaps and promote healthy energy. The best supplements to support a ketogenic diet focus on providing nutrients that may be missing from a high-fat, moderate-protein, and low-carb diet. By providing additional ketones, Divatrim Keto aims to help keto dieters stay in ketosis to burn fat for energy rather than carbs. Due to limited information on training/recovery protocols in many of these studies, strong conclusions cannot be generated regarding the impact of training versus diet on performance outcomes. One hypothesis for the variation in performance outcomes among studies might stem from the heterogeneity across the training/recovery protocols and fitness levels of the athletes . This could be a combined result of the alterations in fuel economy, metabolism, and energy intake described above, though not all athletes reported experiencing negative side effects. In multiple studies, participant self-reports (e.g., interview data, training logs) suggested that the EAKD may have promoted perceived fatigue and decreased ability to train for certain athletes , particularly those training in summer months . Finally, it has been shown that the EAKD leads to increased satiety and reduced energy intake . Keto pills help suppress your appetite by lowering the levels of the hunger hormone ghrelin. Fight that burnt-out feeling you have every day and optimize your body’s ability to perform. Nutriana stands out from the crowd thanks to its patented BHB ingredients that serve as a direct energy source to the brain and muscles. These supplements are usually available as a drink powder or blend. These minerals help mask the unwanted flavor, so ketone salts taste better than esters. On the other hand, ketone salts are ketone bodies attached to minerals like sodium, calcium, and potassium. The downside with ketone esters is they are expensive. Ketosis pills or supplements are formulated to help make the transition easier. This is why we decided to dig through the research to find the select few supplements that can truly help you optimize your keto diet. Using keto supplements, such as the ones listed above, shorten the transition to getting into a ketogenic state without having to be as rigid with the diet15. BhB supplements have been extensively studied and researched and are a safe way to increase ketone levels in the blood11. The difference in peak βHB concentrations between ester and salt supplements are likely mediated by the βHB isoform present in the drinks. The various KB supplements in combination with their pharmacokinetics as well as the variation in gastrointestinal distress between supplements is likely to affect the performance outcome measures. A recent meta-analysis (13 studies) (37) and systematic review (10 studies) (38) both failed to show consistent effects of exogenous KB supplements on physical performance (both endurance and power outcomes). Acute exogenous ingestion of KB in the form of βHB salts or ketone esters has sparked the interest to enhance performance and recovery in athletes (34, 35). This has led to the exploration of means to achieve acute nutritional ketosis that bypass the undesirable effects of carbohydrate restriction. Another brand created to help those on a keto diet, High Key focuses on good quality ingredients and keto friendly macros. Following a keto diet can be hard when you’re missing out on all your favorite snack foods. They use high quality ingredients and make a variety of products from exogenous ketones to grass fed collagen. Instead, this study reported on the percent of baseline (pre-dietary intervention) VO2 max achieved at various race paces tested post-EAKD consumption. RPE values were similar for each dietary intervention during run-to-exhaustion trials. Significant increase in VO2max from baseline (p VO2 Max of the HCD group was significantly lower than for the other groups both pre- and post-diet (p ≤ 0.02). What supplements should you take on a ketogenic diet?When you first start keto, you will rapidly burn through your body’s carbohydrate stores.Your glycogen levels are depleting, and the weight drop is water weight.The keto diet is a specific way to boost a body into a ketosis state by reducing carbohydrates and including high-fat food items and rich protein sources.During the first week of being on keto, most of us will lose lots of weight.The body can produce its own exogenous ketones by combining low glucose levels and high fatty acids.During ketosis, your body switches from using carbohydrates to utilizing fat as a source of energy. Magnesium glycinate and magnesium malate offer superior absorption compared to cheaper oxide forms commonly found in basic supplements. Bile salts and ox bile supplements can dramatically improve fat digestion for individuals struggling with high-fat meal tolerance. Milk thistle and N-acetyl cysteine (NAC) support liver health during increased ketone production. When protein is consumed in excess, the body can convert it into glucose through a process called gluconeogenesis. However, if you are eating plenty of protein already, supplementing with BCAAs or EAAs is just a waste of money. After research found that leucine (one of the most prevalent BCAAs) helps stimulate muscle protein synthesis, BCAA supplementation suddenly became “essential” for anyone trying to gain muscle mass. However, if you want a cheaper ketone-boosting solution, try restricting carbs and taking MCTs first. To increase your collagen intake, adding a collagen supplement to your keto smoothies, soups, and sauces or consuming gelatinous bone broth. While there is a consensus that improving dietary habits and physical activity patterns is crucial for reducing body fat, debates continue regarding the optimal quantity and type of exercise and ideal dietary strategies. In addition to assessing weight, the concept of “overfat” or “normal-weight obesity” has emerged, referring to individuals with excessive body fat despite falling within the normal weight range. Not surprisingly, the high-fat, low-carb nature of keto can influence blood sugar levels. Furthermore, excessive protein intake can induce gluconeogenesis and disrupt the state of ketosis, so protein consumption should be optimized. As described in the preceding section, the KD is an effective strategy to reduce body weight and body fat. Nonetheless, the KD appears to be more effective in reducing visceral and overall body fat than exercise alone without dietary intervention. It’s mostly flavorless but does add fattiness/creaminess to anything it’s mixed with. You can also add a tablespoon or more to your keto coffee in the morning, a shake or smoothie. Always seek advice from a qualified healthcare provider for medical concerns. Do not use it to self-diagnose or treat health issues without consulting a doctor. The Health Insiders Team takes pride in bringing you the latest in nutritional research, skincare, healthy living, and wellness hacks. Ample K’s simple formulation, great taste, and ultra-low carb content make it a great choice for women looking for a keto shake. Though it is a tiny bit heavy on protein, it’s still a solid pick. Protein still dominates the macros, at 10 grams per serving compared to 6 grams of fat, but the ingredients are of particularly high quality. Omega-3 fatty acids are a type of healthy fat that’s important for overall health. They’re found in fatty fish, but many people don’t eat enough fish to meet their needs. Omega-3s are healthy fats that are important for overall health. Some people find that taking magnesium helps them feel more relaxed and improves their mood. There’s a risk of any new supplement causing some gastrointestinal discomfort, but there are actually some ingredients in keto diet pills that are known to cause digestive issues. Although the electrolytes in ketone supplements probably won’t be enough to meet your needs on their own, they can give you an electrolyte boost. It’s wise to take an electrolyte supplement, which can help you avoid the keto flu altogether as your body makes the transition into ketosis. You may want to consider taking a supplement that contains MCT oil, as it appears — at least in some studies — to help people lose more weight faster.