A Keto diet actually is a low carb diet! But when it comes to Keto vs low carb, how exactly are they different? Which diet is better for your health? And what’s the important thing both diets often get wrong?
This article will answer all those questions, as well as others you didn’t know you had! Carry on reading to find out more…
You might have read that low carb diets (like keto) can cause adrenal fatigue.
A quick search on Reddit or Google will show you dozens of different opinions and it can be hard to separate the facts from the fiction. Not to mention that it’s tricky to look through the scientific evidence and make sense of it all.
That’s why we’ve tracked down the opinions of knowledgeable experts and put them together for you to check out what they’ve got to say…
This article will explain what adrenal fatigue is and will give you the truth about whether or not the Keto Diet can cause it (according to experts).
Even if you’re eating a healthy keto diet, there are certain vitamins and minerals you’re probably not getting enough of.
So, while supplements aren’t essential to a Keto diet, they can often help boost your general health as well as how great you can feel.
But which supplements do you take on keto?
How much should you take?
And what about exogenous ketones…they’re not a mineral but everyone seems to be taking them?!
This article will answer all your questions: which Keto supplements to take (and why), how much you need to take of each supplement, and which brands are best to buy.
And we’ll also go over exogenous ketones: when/if you should take them, and where to buy them.
Check out how some people handle daily supplements in this video:
7 Supplements You Should Take On A Keto Diet:
Here are the 7 nutrients you’re likely to be missing on a Keto diet. We’ll explain why you might be missing them as well as what you can do to supplement.
And remember, often supplementing just means eating more of the right types of food rather than taking a pill!
1. Prebiotic Fiber and Probiotics
You’ve probably heard about probiotics and prebiotics, but what are they exactly? “Probiotics are mostly bacteria, which assist in the maintenance of the natural balance of microorganisms (microflora) in the intestines. Therefore, prebiotics feed the probiotics,” explains Dr. Mandana Arabi, M.D., Ph.D. “These probiotic bacteria reduce the harmful bacteria, suggesting that probiotics can prevent infections in the digestive tract and reduce inflammation.”
Good gut health is highly important and strongly correlated with improved health, digestion, weight-loss, and better moods. And making sure you get plenty of probiotics and prebiotic fiber will ensure your gut health improves.
Why you need prebiotic fiber and probiotics on Keto:
Unfortunately, on a Keto diet, most of us skip the vegetables in order to cut down on our carbohydrate intake.
This means that we’re missing out on huge amounts of prebiotic fiber. And we’re also often cutting out the traditional fermented foods like kimchi, yogurt, and sauerkraut. So we’re also missing those good bacteria that help us thrive.
Most people are afraid of eating vegetables on a Keto diet because of the carbs they contain. But remember that net carbs is the total carbohydrates in the food minus the fiber. So the fiber amount doesn’t count toward your daily carb intake.
If you’re feeling low in energy and struggling with cravings, you might not be getting enough sodium.
Why you need sodium on Keto:
It’s essential to keep your muscles working properly
It’s vital for making sure your nervous system functions correctly
It’s an electrolyte which helps your body keep your fluid levels in balance – and on a keto diet your body excretes more electrolytes than usual, so you’ll need to take supplements to keep your electrolyte levels topped up.
“When we are in a state of ketosis, insulin drops, and this causes our bodies to excrete sodium in the proper fashion, rather than holding onto excess as we do when we are sugar-burners,” says Australian Clinical Nutritionist Kimmi Katte. “We also strive to eat very “clean,” which means we naturally excluded most, if not all of the highly processed foods that are the largest source of dietary salt in non-Ketogenic peoples. These factors mean that a Ketogenic person must be more vigilant about intentionally keeping their sodium at balanced levels.”
Common dosage for sodium:
5 – 7 grams total per day. Usually your food contains just under 2 grams, so that means you need to add in 3 – 5 grams more.
Where to get your sodium:
Adding more salt to your food should give you the extra sodium you need, because table salt is about 40% sodium.
Another mineral deficiency which could be affecting your energy levels is potassium. So if you’re feeling fatigued, supplementing with potassium is also a good idea!
Why you need potassium on Keto:
It could help prevent kidney stones (according to this study)
It could help lower high blood pressure (there’s a study with evidence here)
It could help prevent osteoporosis and help your body maintain healthy bone density (here’s a study)
It’s an electrolyte (like sodium) – so you’re more likely to be deficient in potassium on a keto diet, and you’ll need to take supplements to avoid this.
Common dosage for potassium:
2 – 3 grams total per day. And if you’re very active then you may need more.
Where to get your potassium:
Eat plenty of potassium-rich foods, like avocados, spinach and beef
If you’re following a keto diet, you’ll likely need to supplement with carnitine. While carnitine comes from meat and you’re probably eating some meat on Keto, your body requires extra carnitine when you’re in ketosis.
You can tell if you’re deficient by running a Urine Organic Acids Test from Great Plains Lab. If your levels of adipate and subarate are elevated that means you need more carnitine.
Why you need carnitine on Keto:
It could lower high blood pressure (read the evidence here)
It can help reduce muscle soreness after exercise (according to this study)
It could help endurance athletes perform better (here’s the evidence)
It’s used by your body to transport fats from outside a cell into a cell – and a keto diet means your body has to do more of this (because your cells are using fat for fuel), so it requires more carnitine
“Carnitine plays a central role in how our cells, including brain cells, utilize fuel to create energy,” according to neurologist and author Dr. David Perlmutter, M.D. He notes that studies have shown that carnitine can have a positive impact “in a variety of energy dependent issues like muscle function, heart function, and…brain function as well.”
Exogenous ketones are *not* a magic pill which get you ketosis, weight loss, and other health benefits without needing to follow a keto diet. But they will give you some other benefits.
Why exogenous ketones might be useful for your Keto diet:
To help you get over keto flu faster (and lessen your symptoms)
As a useful energy booster if you’re an athlete (especially when you’re doing endurance training)
To boost your brain function and help you focus better
To help you get back into ketosis, if you’ve dropped out of it after eating slightly too many carbs
Dr. Peter Attia, M.D., conducted a personal experiment with exogenous ketones, sharing his findings on his blog. He consistently saw a reduction in his blood sugar. “Without exception, every time I ingested these compounds (which I’ve probably done a total of 25 to 30 times), my glucose would fall, sometimes as low as 3 mM (just below 60 mg/dL). Despite this, I never felt symptomatic from hypoglycemia.” He also observed a reduction in appetite.
How much exogenous ketones to take:
One serving of exogenous ketones per day will be enough for you to feel the positive effects
Supplements can be a powerful tool for boosting your health to the next level.
They allow you to give your body the vitamins and minerals it needs to flourish, which are hard to get enough of in even the healthiest diet.
But it’s important to remember supplements can’t replace a nourishing diet completely – you can’t eat an unhealthy diet full of processed junk foods and rely on supplements to keep you healthy.
And the same is true for exogenous ketones – they’re great for boosting your energy, improving your focus and helping you get over keto flu faster. But they should not be used instead of eating a healthy Keto diet.
The takeaway: combining supplements with a healthy whole food diet is the best way to give your body what it needs to thrive.
The Keto diet (aka Ketogenic diet) has been getting a ton of press as an amazing weight-loss diet. But is Keto safe to do? Are there any dangers of Keto dieting?
That’s why we’ve written this post. To clear up all the myths surrounding the Keto diet…
Is keto safe in general? Don’t you need carbohydrates?
Is keto unhealthy for you? Isn’t fat bad for you?
Is being in ketosis for a long time good for you?
First, we’re going to discuss the most common myths around the dangers of Keto, plus explain why they’re not true. (Based on solid evidence, of course.)
Then we’ll go over two important topics:
How do you do Keto in a safe way?
Should you do Keto long term?
A ketogenic diet is safe, but there are healthy and unhealthy ways to do it.
Note: we are not doctors or nutritionists and the information provided in this article is based on our research and designed to help you educate yourself on the Keto diet. And now for our medical disclaimer:
Note that information contained in this article (and website) is not intended to and shall not convey or recommend any medical or nutritional advice or course of action. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professionals. All opinions expressed in this article are based solely on personal experiences and research. We are NOT licensed doctors, dietitians, or nutritionists.
Mylene Mosella is a Chilean living in Australia with her husband and two of her three children. Her husband is a Diplomat in the Chilean Embassy in Canberra. She started the Keto Diet in December 2015 with her children Adriano, 25 and Danielle, 16.
Why I started the Keto Diet
I realised something wasn’t right:
I suffered mood swings which consequently made me feel depressed sometimes, even though I practiced sports and led a very “healthy lifestyle.” Listen to episode 10 for more on mindset.
My children always felt exhausted and hungry, even though I always prepared fresh and healthy meals, and we never drank soft drinks or ate any processed foods. We ate lots of carbs like fruits, juices, pasta, rice, and meats. The portions were huge because after a couple of hours we felt hungry again.
We never felt that we were fat or overweight but sometimes we didn’t feel comfortable with how our bodies looked. You could say, we were kind of chubby or had extra body fat around undesirable places.
Because of all these reasons, I realized something was wrong!
I wanted to reduce our risk of disease
I also started to research nutrition because my mother has Alzheimer’s, and I wanted to find ways to prevent or reduce the risks of this and the other diseases which have unfortunately killed many of my relatives. And that’s how I learned about the keto diet.
Getting started On the Keto Diet
Adapting my recipes as the easy part
I love cooking and I previously worked in catering, so it was very easy to transition from my traditional dishes to these revolutionary recipes. Soon enough I developed many new recipes and my family became Keto experts.
I currently cook a lot to give us plenty of options like Fat Bombs, keto brownies, 85 % chocolate bars, and desserts.
I also cook in advance and I freeze keto curries, cauliflower risotto, salmon mousse, flavored butters to add to the dishes, broths, MCT and mitochondrial keto bars.
Keto flu didn’t affect my daughter – but it did affect my son and me
I experienced Keto flu because I was afraid to eat fats, so I ended up feeling weak and really sick. My son had the same experience but my daughter was lucky enough to avoid this because she entered the ketosis very quickly.
It took me around a week to emerge from the deep flu!
I really recommend eating a bit of salt when you wake up with a cup of broth in the first few weeks.
The Keto Diet Helped My Family Lose Weight & Increase Our Energy Levels
We all lost weight on the Keto Diet within 3 months
My weight at the beginning was 65 kgs and my Percent Body Fat was 27 in 2015. I lost 7.5 kgs and my PBF is now 20.5.
My son lost about 9 kgs and my daughter 3 kgs (she was slim before) and now they are both very fit!
And we noticed other changes, too
I started to see changes not only in my weight but also in the way I was feeling emotionally (my mood).
Take supplements like Magnesium, Potassium, Vit D, Astaxanthin, probiotics and in my case Digestive Enzymes because I had my Gallbladder removed. You can also consider supplementing with ketones to help maintain your energy while your body learns to burn fat for fuel.
Of course, the most important step is to throw away all the rubbish in your kitchen and buy good coconut and olive oils, ghee, and Stevia!
Learn about where to find good fats like avocado, coconut milk and flour and oil, macadamias and pecans, grass-fed eggs and meats, green leaves and drink a lot of water.
An extra recommendation is to be careful with the amount of proteins if your goal is to lose weight – but if you want to increase your muscle mass you can eat a bit more protein, especially after a workout.
Recipe 1: Salmon Frittata
200 g smoked salmon or trout
200 g cream cheese
400 ml double cream
1/2 cup of almond meal (flour)
2 teaspoon gluten free baking powder
1/2 of a leek
1 teaspoon of paprika
1.5 teaspoon of salt
1/2 teaspoon fresh pepper
6 eggs or 8 white eggs or 18 tbs of white eggs (simply egg whites box)
125 g of grated Parmesan cheese
Preheat the oven to 180 degrees. Brush a deep-dish pie plate with some butter.
Blend the cream cheese, chopped leek and cream first, then add 1/2 of the salmon portion with the eggs, paprika, salt, pepper, baking powder and almond flour. Pour the mix into the dish.
Cut in big pieces the other half of the salmon and stir it into the mixture with the Parmesan cheese. Cover the dish with some baking paper and cook in a Bain Marie for an hour. Cut the Frittata in 12 square portions.
Recipe 2: Blueberry Panna Cotta
400 ml cream
200 ml unsweetened almond milk
1/2 cup stevia powder (Natvia)
3 tsp of gelatin dissolved in 1/2 cup of water
20 ml lemon juice
200 g blueberries
Place in a small saucepan the blueberries, stevia and lemon juice, cover and cook for 10 min. Let it cold a bit and blend the mixture. In the same saucepan heat the cream and gelatin. Stir over a medium heat until it starts boiling. Add the blended blueberries and mix both mixtures. Pour into small glasses or containers.
You can serve in the glass, just decorate with a bit of cream and 3 blueberries or gently run a knife around the inside of each ramekin, place a serving plate on top and turn.
I’ll start with a quick answer to “what is the ketogenic diet?” before diving into the intricacies of this diet.
Definition of Ketogenic Diet:
The ketogenic diet (AKA keto diet, ketosis diet) is a low carbohydrate diet designed to put your body into the natural state of nutritional ketosis. When your body receives very few carbohydrates, it can’t use glucose to supply all your energy needs. So your body’s fat cells will be broken down in your liver to produce ketones (ketone bodies). Your body will then use those ketones for energy.
Dr. Stephen Phinney, M.D. from Virta Health expands on this. “Nutritional ketosis is a natural metabolic state in which your body is fueled mainly by fats and ketones, instead of carbohydrates (glucose). Nutritional ketosis happens when carbohydrate consumption goes low enough that a person’s liver can convert adipose tissue and dietary fats into a fatty acid known as ketones, then burn the ketones for energy.”
In this article, I’ll go over some of the basics of a ketogenic diet like what do you eat, will you lose weight, how do you measure ketones. I’ll also reference other articles so that you can (if you want) go into more depth.
Before you really dig into specifics, you can check out this quick 5-minute recap of the diet:
Many people consider a ketogenic diet (aka keto) a low carbohydrate diet like Atkins. Strictly speaking, while an Atkins diet can be ketogenic, it has traditionally emphasized different things. Atkins emphasizes low carbohydrates while keto emphasizes getting your body to have higher ketone levels.
As the negative myths around eating fat have melted away in the past decade or so, high-fat diets (like the low carb high fat (LCHF) movement) have taken off.
While keto is perhaps a stricter version of LCHF, in general, the foods we eat on both diets look very similar.
There are also several other types of keto like the Cyclical Keto Diet or the Targeted Keto Diet.
I’ll try to contain myself to just the basic keto diet in this article though.
How much fat, protein, and carbohydrates do you eat on keto?
According to Registered Dietitian Maria Zamarripa, RD, “The ketogenic diet highlights the “fat burning” effect of ketosis. The key factor in the ketogenic diet is the rearrangement of macronutrients to make fat the primary fuel source.”
The exact percentages and amounts of fat, protein, and carbohydrates will differ depending on why you’re on a ketogenic diet. For weight-loss purposes, you’ll probably want to eat more protein. But if you’re using keto to reduce epileptic seizures or for other therapeutic reasons, then you might need to go higher fat. Continue reading