Not all supplements are created equal, but, personally, I think these are the best keto supplements you could buy when starting the keto diet.
When you're starting a keto diet things can get a little rocky…
- You might hate yourself for even considering trying keto
- You might wonder what the heck you were thinking
- Your friends might not get it and scoff at you
- Carb lovers will say you're crazy
But, I think that's about like anything in life really.
Anything you do or any changes you make can cause someone to talk about you or what you're doing. It's a sad part of life really.
For instance… People call me crazy or (at the least) don't get why I write this blog (hint: it's because I can help so many people avoid pitfalls I ran into).
It doesn't have to be that way, and that's why I keep writing.
Starting a keto diet can be stressful, but if you do it the right way it can be empowering, enjoyable and pretty freaking fantastic.
Some things you'll notice early on and some things you may or may not really notice at all, but are very present.
You'll start to feel lighter, less bloated, not jittery at all, no more afternoon crashes, and so much more.
What is Keto?
A ketogenic diet is one where you're lowering your carb intake and boosting your fat intake.
The most widely accepted ratio of your macros are: 80% fat, 15% protein, and 5% carbs
That's not to say this is set in stone, but generally when people start out this is about what they aim for. The thought process is that the lower your carb level is, the faster you're able to get into ketosis and reap the benefits of that.
When you're starting a keto diet you'll focus on eating low carb and low starch veggies to attempt and not exceed 5% of your total carbs for the day. Some people will do “net carbs”, but really it's up to you.
You want to eat a diet that is full of veggies, moderate protein portions (think like 4 oz at a time) and tons of fats from good sources (coconut oil, olive oil, lard, etc).
Since your body will get to the point of living and running off of fats this is important. Make sure you're getting enough fats.
What is Ketosis?
By lowering your carb threshold to around the 5% mark you're forcing your body to burn through all the glycogen stores that your body has available.
Once it does this it will start using the fats you're eating and the fat you have in your body. Your body will turn fats into ketones which are then used as the body for fuel.
This process is what is referred to as ketosis.
While going through the process of entering ketosis your body will be kind of wrecked just a little bit. It will be confused in the beginning because it's used to getting glucose in the form of carbs to run off of.
But, when you're cutting your fuel source it has to learn how to do things all over.
Typically it takes anywhere from 24 hours to 7 days to enter ketosis. But it depends on what you eat and how fast you're trying to get there.
When you're trying to get into ketosis super fast it can cause flu-like symptoms to appear.
Trying to get into ketosis fast? Find out how to get into ketosis in 24 hours in this post here.
This does come with some drawbacks as the keto flu can be pretty harsh.
What is the Keto Flu?
The keto flu is basically your bodies way of adjusting to not getting carbs anymore. It's like a withdrawal period where your body is no longer retaining water and is instead flushing itself of toxins that are being released and flushed out of your body.
It's also caused by a lack of electrolytes and minerals. This is also caused by the body flushing out excess water.
Generally, you'll want to eat extra salt, magnesium, and potassium when you're starting the diet. These are the things that typically cause your crappy feelings.
Can You Avoid the Keto Flu?
For the most part, yes, you can avoid the keto flu.
If you add a little salt to your water and take some electrolytes it can help.
My best advice is to drink at least three 32oz jars of water that has about 1/4 teaspoon of salt in it. This will keep your sodium levels where they need to be to help prevent headaches.
Then, take a really great electrolyte (hint: I list my favorite below). You can get both potassium and magnesium separate from the Perfect Keto Electrolyte supplement, but it's super convenient and you don't have to remember dosage because you just go based on what the bottle says and you're golden.
Not to mention, it's only one thing I have to remember rather than 2-3 things.
Other than that… Make sure you're getting enough fats in your daily meals and make sure you're eating enough.
I can't tell you how many people I have talked to that would eat like 1000 calories a day and wonder why they felt like crap.
Well… it's kinda because your body requires food and if you're not feeding it enough it will start to feel bad. Mostly, you'll probably feel really lethargic and that's never fun.
So, What Are The Best Keto Supplements For Beginners?
So, to go along with the whole keto flu thing I think it's a great time to talk about these supplements. They were super important to me when I first got started and I am glad I tried them.
That's not to say that supplements are for everyone because they're not. But they can be really helpful if you're one of those that might need a helping hand.
There are tons of supplements out there and these just happen to be my favorite.
(The chocolate exogenous ketones are prob my fav ever)
Perfect Keto Exogenous Ketones
The exogenous ketones are a great way to tell your body, “hey you, use ketones for fuel now!”
Add these to your coffee, a smoothie or just some water and drink it up. It's pretty tasty and will help your body learn to use ketones over carbs way faster than if you didn't use it.
Perfect Keto Electrolytes
When you start cutting carbs you'll also start losing water weight. Meaning you won't be retaining water, minerals or salt. This is bad for you and will start to make you feel crappy. Taking the Perfect Keto Electrolytes during your transition will help to alleviate the keto flu symptoms.
Perfect Keto MCT Oil Powder
Not really sure how to get the best fat for your brain that will also help your body turn to ketones as fuel? MCT oil is one of the best fats for that. It's easy for your body to turn MCT oil into ketones for your body to use. So you might want to introduce your body to MCT Oil in your coffee with this powder.
Perfect Keto's MCT Oil Powder is the best I've used (and I've tried like 3).
Kettle & Fire Bone Broth
You can either make bone broth yourself OR let Kettle & Fire provide some bomb(dot)com bone broth to your door each month. I prefer the chicken over the beef, but that's just my preference. They also have some soups I'm excited about!
Himalayan Sea Salt
There's a lot of talk about whether Himalayan Sea Salt has any added benefits or whatever. I've used it for over 2 years now and will never go back to table salt. I can get iodine from sea veggies if I want iodine. I recommend either using a Himalayan Sea Salt or a really good quality Celtic Sea Salt. I love them both.
Add a small pinch to a 32oz jug of water to help replenish what you'll be losing from urination and sweat.
Lots and Lots of Water
As stated above… drink lots of water. When you stop eating carbs you won't retain as much water. You retain roughly 2-3 grams of water for each gram of carbs you were eating. That can add up a lot. So, when you stop eating so many carbs you don't retain as much water. Hence the need to drink more water :).
Are Keto Supplements Necessary?
Short answer: No.
Long Answer: While they aren't 100% necessary they do make life easier. Like… a whole lot easier. As in, when you get the keto flu you'll wish you had something to help make life easier. That's where the supplements come in handy.
Some people can rock it like a rock star and make it through without anything extra. I applaud those people.
With two kids, a job and trying to make life as easy as possible I opted for the supplements. Call me a wuss, but they helped me keep my sanity and that's saying something 😉
Ways to Be Successful With Keto
- Find a good support system (friend, partner, family, co-worker, whatever)
- Plan before you start
- Seriously… plan out stuff
- Give away tempting foods that are in your house or tell your family to eat it all up
- Stock up on Exogenous Ketone Base and Electrolytes (you'll be thankful)
- Try your hand at meal planning
- Don't give up
Look, this is a journey. Don't think of it as a diet. When you think of it as a diet then you're almost always going to fail.
Think of it as a something you'll do forever, but that you're not restricted to. If you find you need a break just bump your carbs up a bit. Not drastic, but enough to get that sense of change.
Make this journey what you need it to be and just know that the supplements are things that are there to help you if you choose to use them. But, they are not necessary by any means.
Don't forget to pin this post for later!