Unlike many other fad diets that don’t provide lasting benefits, and quickly fade away, the keto diet is actually based on solid science.

Keto Diet 101

The keto diet is unique in that it addresses one of the primary causes of weight gain — blood sugar metabolism issues (and insulin resistance). The goal of the diet is to move the body from converting glucose (sugar) for energy, to converting fats for energy. This shift reduces blood sugar levels, as well as the need for insulin. Unsurprisingly, the keto diet can be extremely beneficial for prediabetics and diabetics1, as well as for those living with insulin resistance, metabolic syndrome, and obesity. Many diabetics in fact, have been able to lower and, in some instances, even discontinue their medication altogether with the keto diet.

Common Keto Diet Challenges

The keto meal plan is drastically different than how most North Americans eat and calls for about 70 - 80 % of total calories to come from fat, 15-20 % from protein, and only around 5% from carbohydrates. Some people find it difficult to transition into the keto meal plan. A common challenge for people beginning keto is what is called the “keto flu”.

Keto Flu Symptoms:

  • Constipation
  • Cravings
  • Fatigue
  • Foggy brain
  • Headaches/Migraines
  • Irritability
  • Nausea
  • Poor exercise performance
  • Sleep difficulties

All of these symptoms are a result of major metabolic shifts, as well as let’s face it— sugar withdrawal! While some may be tempted to double up on caffeine or reach for ephedrine to remedy many of these symptoms, neither is a safe or healthy option (not to mention that ephedrine is one of the most highly addictive over the counter medications!) Fortunately, nutritional supplements can really help get you over the hump, and help transform you into a lean, mean fat-burning machine!

Keto Diet Supplement Options

The best keto supplements will provide nutritional support as you transition into ketosis, as well as help alleviate some of the most common keto flu symptoms.

Medium Chain Triglycerides (MCT)

MCTs are a type of saturated fatty acid that are digested more easily than other fats. They’re also broken down more quickly by the body for clean, immediate use as fuel/energy. MCTs, which are abundant in coconut oil and to a lesser extent in palm oil, are especially helpful when you’re on keto, because not only do they help you meet your daily fat intake, they also really keep hunger at bay. MCT oil can be taken first thing in the morning (think bulletproof coffee) or used whenever cravings creep up (think fat bombs). This isn’t the only way MCTs support your weight loss goals. They’re also naturally thermogenic — meaning they boost metabolism and help you burn stored fat more easily.2

Keto Diet Protein Supplements

Of course, protein should be included in all your meals to keep you satiated, but beyond that, protein is important to maintain muscle mass and prevent muscle tissue breakdown as you lose weight. Consider a whey protein supplement that you can blend into a high fat, low carb protein shake, to start off your day, or as a snack in the afternoon. Whey powder is one of the best proteins to stimulate muscle protein synthesis.3 For those on vegan keto, a brown rice protein powder can provide similar muscle building benefits and is ideal to help optimize body composition (lose fat/build muscle).

Collagen and Bone Broth

A collagen and/or bone broth-based protein powder can also be a great option on keto. Collagen makes up 75% of your skin, connective tissues, and bones. While collagen peptides have no effect on ketosis per se, they can help you boost your protein intake. Bone broth is rich in gelatin, collagen, and is the most nutrient dense source of essential minerals. It also helps improve insulin sensitivity, so an obvious choice on a keto meal plan. Both collagen and bone broth can help you preserve lean muscle mass as you lose weight. Finally, just as importantly, bone broth is an excellent way to replenish essential electrolytes.

Chromium

Chromium plays a role in the insulin-signaling pathways that control the amount of sugar you take in, so helps balance your blood sugar levels for sustained energy throughout the day. Studies have shown that supplementing with chromium not only helps improve your glycemia, but also improves insulin sensitivity – both of which are key factors of success on the keto diet. What’s more, chromium can also help keep hunger and cravings at bay.

Greens

Because the keto diet restricts the amount of carbohydrates you can eat, a good greens supplement is always a wise addition to your regimen to fill in any potential nutritional gaps. Green superfoods can really make all the difference, since they’re rich in natural antioxidant phytonutrients, chlorophyll, carotenes, protein and essential fats, so support the body’s natural detoxification processes, while boosting energy, controlling inflammation, blood sugar, as well as appetite.

Fibre

Your 5% carb intake on keto refers to “Net carbs", which are total carb grams consumed, minus total fiber grams. Taking a fiber supplement will help you reduce your overall net carb total, so you can meet your macros consistently. Just as interestingly, research tells us that an increased fibre intake upregulates the body’s production of incretin - metabolic hormones that reduce your blood glucose after eating, so further helping regulate glycemia. Great for weight loss, yes, but also for anyone dealing with blood sugar metabolism issues.4

Garcinia Cambogia

The key active ingredient in garcinia cambogia is hydroxycitric acid (HCA), which research suggests helps support weight loss by suppressing appetite, boosting metabolism, preventing fat buildup, as well as reducing abdominal fat (a key feature of metabolic syndrome). Adding garcinia to your supplement regimen can help stimulate weight loss while on keto (or any diet plan for that matter).

Enzymes

When you begin on keto, your body has to adjust both to a decrease in carbs, as well as to an increased intake of fat and protein. This can cause a range of digestive issues at first, such as nausea, diarrhea, and bloating. A digestive enzyme blend that contains enzymes that break down fats (lipases) and proteins (proteases), can really help ease symptoms and optimize digestion as you get adapted to your new diet.

Additionally, if you’re having trouble moving into ketosis or maintaining it, Exogenous Ketones may be an interesting option for you, to help move you into ketosis or keep you there for longer.