Supplements and Foods
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To be successful on the ketogenic diet, it's essential you maintain electrolytes, minerals, and vitamins. Many individuals find they need a few supplements to stay healthy and energized. Here's what I use daily and occasionally:
Trace Minerals Concentrace
People on a ketogenic diet require regular intake of electrolytes. I add half a serving of Concentrace to my water twice daily to ensure proper hydration. I have used this brand for years and trust the quality of their products.
B Vitamins
After finding my energy depleted around week 3 of my keto journey, I started researching what may cause that. From Dr. Berg, I learned that people on keto often need to supplement their B vitamins. I started using a nutritionally balanced mix from Solaray once daily as needed.
Psyllium Husk Capsules
On the ketogenic diet, people often experience changes in their digestive systems. Specifically, they notice the lack of fiber and increase in meat and dairy leads to constipation. I incorporated psyllium husk capsules in week 2 to help improve regularity. Upon reducing my meat and dairy consumption and increasing vegetables and greens, I no longer need to take this daily.
Collagen Powder
Over the past few years, I have dabbled with collagen, understanding and appreciating its anti-inflammatory properties. Starting in January 2018, I began taking it daily in coffee and noticed a massive reduction in anxiety and chronic back pain. Many people on keto use it to help improve hair, skin, and nails or to reduce cellulite. I simply enjoy how much it allows me to use my body and heal from physical work. Even if I skip the other items above, I never skip my collagen!
After researching exogenous ketones, I learned that MCT oil is an extremely powerful tool to transition into keto and burn fat as fuel. I started incorporating it into my morning coffee and my occasional afternoon coffee. The powder is easier to digest than the oil, but these both pack a powerful caloric punch without containing any real fiber to fill you up. I use these as needed for extra energy and instead opt for real food as much as possible.
Stevia and Erythritol
Many people jump into keto and immediately want to make substitutes for all their favorite foods. I love sugar and am addicted to it as much as the next American, but I find even keto-approved sweeteners increase my cravings for sweetness. If I need sweetness for a recipe, I will lean to stevia and erythritol, but I focus most on avoiding all sweeteners.
To be successful on the ketogenic diet, it's essential you maintain electrolytes, minerals, and vitamins. Many individuals find they need a few supplements to stay healthy and energized. Here's what I use daily and occasionally:
Daily
Trace Minerals Concentrace
People on a ketogenic diet require regular intake of electrolytes. I add half a serving of Concentrace to my water twice daily to ensure proper hydration. I have used this brand for years and trust the quality of their products.
B Vitamins
After finding my energy depleted around week 3 of my keto journey, I started researching what may cause that. From Dr. Berg, I learned that people on keto often need to supplement their B vitamins. I started using a nutritionally balanced mix from Solaray once daily as needed.
Psyllium Husk Capsules
On the ketogenic diet, people often experience changes in their digestive systems. Specifically, they notice the lack of fiber and increase in meat and dairy leads to constipation. I incorporated psyllium husk capsules in week 2 to help improve regularity. Upon reducing my meat and dairy consumption and increasing vegetables and greens, I no longer need to take this daily.Collagen Powder
Over the past few years, I have dabbled with collagen, understanding and appreciating its anti-inflammatory properties. Starting in January 2018, I began taking it daily in coffee and noticed a massive reduction in anxiety and chronic back pain. Many people on keto use it to help improve hair, skin, and nails or to reduce cellulite. I simply enjoy how much it allows me to use my body and heal from physical work. Even if I skip the other items above, I never skip my collagen!Occasionally
MCT Oil or MCT Oil Powder
After researching exogenous ketones, I learned that MCT oil is an extremely powerful tool to transition into keto and burn fat as fuel. I started incorporating it into my morning coffee and my occasional afternoon coffee. The powder is easier to digest than the oil, but these both pack a powerful caloric punch without containing any real fiber to fill you up. I use these as needed for extra energy and instead opt for real food as much as possible.Stevia and Erythritol
Many people jump into keto and immediately want to make substitutes for all their favorite foods. I love sugar and am addicted to it as much as the next American, but I find even keto-approved sweeteners increase my cravings for sweetness. If I need sweetness for a recipe, I will lean to stevia and erythritol, but I focus most on avoiding all sweeteners.
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