Introduction to the Keto Diet & 5 Keto Supplements That Are Worth the Money

low carb ketogenic meal
low carb ketogenic meal
Unlike a low-fat diet, the ketogenic diet, or keto diet, is more like a high-fat diet as it is low in carbohydrates and high in fat. Keto diets include less protein than the Precise Nutrition, Paleo, or the standard low-carb diet and are designed for weight loss. Typically, protein in the diet is between ten and 20 percent of the total intake each day.

The keto diet shoots for near-zero carbs. Estimates suggest the diet may have ten to 15 carbs daily. For reference that is approximately a portion of cooked carrots about the size of one’s fist. The keto diet is high in fat. It makes up as much as 90 percent of the energy intake.  

A mushroom and spinach salad would have two thumb-sized pieces of chicken with three to four globs of olive oil. This low-carb ketogenic diet plan is very limited and restrictive. Small amounts of protein from the following are permitted.

  • ​Eggs
  • ​Fish
  • ​Meat
  • ​Poultry
  • Seafood

High amounts of the following are allowed in this low-carbohydrate diet:

  • Avocado
  • Bacon
  • ​Butter
  • ​Cheese
  • ​Coconut and coconut oil or milk
  • ​Egg yolks
  • ​Nuts and nut butter
  • ​Olive or any other oil
Eat Peanut Butter

​Only minimal amounts of very low-carb vegetables can be eaten. They include:

  • ​Asparagus
  • ​Brassicas: broccoli, Brussel sprouts, cabbage, cauliflower
  • ​Celery
  • ​Cucumber
  • ​Leafy greens
  • ​Mushrooms
  • ​Peppers
  • ​Tomatoes
  • ​Zucchini

​The “cannot eat” list includes:

  • ​Beans and legumes
  • ​Fruits
  • ​Grains
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    ​Most dairy (except high-fat items such as specific cheeses and butter)
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    ​Most processed food (except pork rinds)
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    ​Slightly, sweet vegetables such as beets, carrots, and winter squash
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    ​Starchy vegetables like sweet potatoes

Primarily the keto diet menu varies in the amount of protein but is generally low. It stays as close to zero carbs as possible to ensure weight loss. The diet is very high in fat and has very limited food choices. Why would anyone go to this much trouble to diet?


Some groups may benefit from the diet. Typically, the body is good at self-regulating ketosis, which means having more than the average amount of ketones. It senses a rise in acid levels and responds by buffering with alkaline molecules that change the CO2 concentrations in the blood.

The body absorbs hydrogen ions or tells the kidneys to excrete more ammonium and dihydrogen phosphate. If the body cannot compensate, the pH level in the blood becomes disturbingly acidic.

The condition usually happens to alcoholics, diabetics, or others whose metabolic mechanisms do not work correctly. At one time, ketogenesis was cured by a 72-hour fast. Ketosis is mainly an effect of fasting.

A 72-hour fast is not very appealing to most people. Cutting off the carbohydrate supply and providing nutrients and energy in the form of fat and a little protein can yield the same effect. As early as 1953, studies looked into ‘artificially’ producing ketosis with supplements.

Today we know supplementation with ketone bodies can raise the ketone body level in the blood. If ketone supplements provide health benefits without fasting or a restrictive diet, we would have a win-win situation.

There is no conclusive proof at this time. However, the average healthy person can use dietary supplementation for ketosis or fast briefly and remain generally safe. Here are five supplements that can be used.

Fish Oil

Fish oil optimizes triglycerides levels when taken along with the low-carb Ketogenic diet plan. Research has discovered taking three fish-oil supplements that contain omega-3 daily for two weeks had a more significant triglyceride decrease than those who followed the Keto diet only.

People who regularly consume omega-3 have been known to have a lower percentile of body fat and a lower BMI than individuals not using a fatty acid supplement.

Get the fish oil form a tested and reputable source. The fish oil featured here can be purchased on Amazon

Do not choose one that has less than 500 mg of omega-3 fatty acids.

Sodium and Potassium

Sodium and potassium frequently get a bad rap. They play a significant role in the body. We need specific amounts of sodium and potassium for regulating water levels, acid-base balance, and blood pressure.

People on the low-carbohydrate ketogenic diet typically require more salt because of insulin resistance and lower levels of insulin. Drinking electrolyte-infused water and adding Pink Himalayan salt to meals provide enough sodium and potassium to meet the daily demands.

Keto soup made with hot water and bouillon cubes can replenish the salts in those suffering from the flu.

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Among the most potent Keto supplement is magnesium. It helps the body in more than 300 daily functions. Foods, rich in magnesium, include cocoa, nuts, seeds, and dark leafy vegetables.

Some of these foods have hidden carbs and are on the list of foods that are limited to small amounts. Low-carbohydrate ketogenic dieters tend to be deficient in magnesium because the body draws on it in ketosis.

During the summer months, deficiencies can occur as the body flushes toxins and water from the body. The product featured here is a supplement that can be used to help.

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Vitamin D

Most people on a low-carb high-fat diet are deficient in Vitamin D which is a fat-soluble nutrient that functions as a body hormone. It enables the body to digest all other nutrients.

The Center for Disease Control has estimated that 25 percent of Americans have a vitamin D deficiency. People who eat low-carb diets have a higher risk.

A Keto supplement regime needs to incorporate vitamin D on a daily basis. Along with a supplement, spend more time outdoors and consume fatty fish.

The featured product is enhanced with avocado oil for better absorption.

Buy the SmarterVitamins VITAMIN D3 Supplement on Amazon


Spirulina is a standout Keto diet plan supplement. In 1988, Spirulina was named a superfood by NASA. Few people today know what it is.

It is not a plant. Spirulina is a bacterium. Like plants, it is photosynthetic, which means it produces its food in a sugar form using sunlight.

More than 50 percent of Spirulina comes from complete proteins that contain all necessary amino acids. Four out of seven grams of Spirulina consist of significant quantities of magnesium, potassium, and iron, moderate amounts of fiber, and protein. The combination makes it a versatile supplement for this low-carb high-fat diet. 

Buy the Pure Hawaiian Spirulina Supplement on Amazon


Long-term Effects of a Ketogenic Diet, Journal of Clinical and Experimental Cardiology

Ketogenic diet: Is the Ultimate Low-Carb Diet Good for You?, Harvard University

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