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5 supplements that will help you adapt and produce better results.

5 Useful supplements when you have a ketogenic diet

When you make the decision to follow a ketogenic diet, you need to eat lots of fat. After all, all the calories you get from carbohydrates have to be replaced with something, right? Neither excessive consumption of protein is indicated, because if a certain threshold of 1.3-1.6 g / kg body is exceeded, enough glucose can be produced to get you out of the ketosis.

Where the fat comes from the diet depends on you. For most, bacon, avocado and fat cream are found almost at any table, and egg yolks are also found frequently in the diet.

But with this delicious menu, adapting to the ketogenic diet can be difficult. Many wanted to quit just before going into ketosis - when they started to see the benefits of the diet.

These 5 supplements will help you adapt more quickly to diet; especially during the beginning and throughout it, will help to strengthen the results obtained through the diet.

1. Electrolytes

Transitioning from the body's preferred source of energy, carbohydrates to fat can be tough. Not only does it last, it does not happen overnight, but you may experience headaches, perhaps nausea and some chronic energy shortages. These collective symptoms have been called "keto flu".

As carbohydrates are eliminated the same happens with electrolytes such as sodium and potassium. To avoid fatigue and headaches, consider some electrolyte supplements.

If you are dehydrated or with low electrolyte levels (or both!), These symptoms can be very severe. It is a common phenomenon that many of those who start keto diets reduce sodium and potassium intake with carbohydrates. Especially if you train hard, these minerals are quickly removed from your body, so it's logical to use an electrolyte supplement.

Do not use electrolyte drinks because they have too much sugar, which totally contradicts the ketogenic diet.

2. Coconut oil or medium triglyceride oil

Although you would say the two are the same, I'm not 100% the same.

Nuts and seeds are well-known sources of healthy fats in ketogenic diets, but as many of them contain enough protein and carbohydrates, they can not be the only source of calories. For example, 30 grams of almonds have about 6 grams of protein and 6 grams of carbohydrates. Sometimes a pure fat source, such as medium triglyceride oil, is a superior way of taking your calories, either as a direct supplement or mixed in the shek with protein or coffee.

Medium chain triglycerides have 14 grams of fat per spoon. Unlike long chain triglycerides - the most abundant type of fat in the diet - medium chain triglycerides are a unique source of fat because they quickly enter the bloodstream and are used by the liver as a quick source of energy for both the muscles and the brain . Using medium-chain triglycerides throughout the day helps you adapt easily to the ketogenic diet without feeling a lack of energy and discomfort.

Probably middle-chain triglycerides are the most useful supplement for someone who is following a ketogenic diet.

Cold pressed coconut oil is also a good source of such triglycerides, representing 60% of its composition. It is good and cooked, having a high firing point and no food taste.

Add coconut oil to pre-work shake, smoothie or cook with it, vegetables, chicken or beef to increase your fat intake during your ketogenic diet. This oil is also versatile, rapidly changing the state of solid-liquid aggregation depending on the ambient temperature at which it is held. Under 25 degrees is solid, over 25 degrees is liquid.

3. Food Fiber

Even if you are part of the "fat" team for the moment, it does not mean you do not need dietary fiber. If broccoli and vegetables do not delight you, there are also dietary fiber supplements. Such supplements help you have a good intestinal transit and support the health of the intestinal tract. Read the labels carefully, such supplements vary greatly in carbohydrate content.

Find fiber-based fiber-based flaxseeds, high in fat and less carbohydrates.

4. Caffeine

Do not resign to being slow and flabby in the early days of the ketogenic diet. Until your brain is accustomed to the new source of energy, increase your caffeine intake. Caffeine is one of the active ingredients of coffee and green tea.

You can take caffeine supplements directly, especially if you do not drink coffee, or you can use pre-workout supplements (attention, they tend to have sugars) or caffeine fat burners. The advantage of using the supplements to drink coffee (without sweeteners, of course) is that you can more precisely dose the amount of caffeine. Especially if you want to train hard, caffeine will be of real use to you.

5. Vegetable supplements

You do not eat enough vegetables! Simple! Let's be serious, nobody is eating enough vegetables and greens. But this lack of vegetables in the diet can be felt more intensely in a ketogenic diet.

Of course, the best solution to rectify this is to throw more vegetables on the plate. Put the spinach in the eggs. Eat salads at every meal! And then consider using herbal supplements. No, it's not a well-balanced diet replacement, but they are supplements successfully used by many athletes.

A cup of such a supplement in the protein shake is ideal.