The popular keto diet has been on fire for a number of years, with everyone jumping on the low carb bandwagon to try to lose weight.
The diet involves drastically reducing your carbohydrate intake while increasing the amount of protein and fat you consume.
This puts your body in a state called ketosis where you burn stored fat instead of sugar, causing rapid weight loss.
Why Follow the Keto Diet?
Whether this is a healthy diet to follow has been the subject of some debate, with arguments on both sides. Some people think the amount of fat you consume could be too much.
They recommend taking in a lot of unsaturated fats like nuts, seeds, and tofu on the diet rather than unhealthy saturated fats.
One thing that’s certain is that this diet does work as far as taking off the pounds. There are many anecdotal reports from dieters who claim to have lost a great deal of weight following this regimen.
In addition, research indicates that people following a low carb diet lose more weight in the first 3-6 months than those on a regular diet. The keto regimen also lowers serum triglyceride levels ( 1 ).
Best Keto Supplements for Weight Loss
A popular option is to take substances considered to be weight-loss supplements while you’re following the keto diet, to intensify the effect. There are numerous different options to consider, each with their own benefits.
Some of these substances may also reduce the flu-like symptoms which can go along with the keto diet, making it easier to follow.
Learning about different nutrients and supplements can be quite intimidating if you are just starting your diet regime. Thankfully, websites like Supplement Lexicon can be a great source of knowledge to achieve your health and fitness goals.
Here are the top weight-loss ingredients you can take while following the keto diet.
BHB (Betahydroxybutrate) Ketones
Ketones are released by your liver naturally when you drastically cut down on your carbohydrate intake. This allows you to go into the state of ketosis, where your body burns fat instead of glucose because it’s starved of those sugars.
In addition to the ketones released by your body, many people take an extra dose of exogenous ketone salts which can be found in over-the-counter supplements. This could increase the number of ketones in your system, ensuring that you stay in ketosis.
There is research to support the efficacy of exogenous ketones at putting the body into ketosis. One study found that the ingestion of ketone drinks not only caused participants to enter ketosis, it also lowered blood glucose, free fatty acid, and triglyceride counts ( 2 ).
Apple Cider Vinegar
Many keto supplements add apple cider vinegar as an extra ingredient, because of its purported weight-loss properties. If you’re following the keto diet, you can add it to your regimen in supplement or liquid form and possibly intensify the weight-loss effects.
The body of evidence to support apple cider vinegar as a weight-loss agent is not huge, but some research has found a positive effect. A study of obese participants that took place in Japan, for example, found that taking ACV for a 12-week period led to weight loss ( 3 ).
Apple cider vinegar also has other medicinal benefits for the keto dieter. It’s filled with healthy antioxidants that strengthen the immune system ( 45 ). In addition, it can lower cholesterol and blood sugar levels ( 45 ).
This is a form of fat called medium-chain triglycerides, which are easily absorbed into your system. MCT oil is found in high amounts in coconut oil.
It’s an effective weight-loss substance largely because it releases hormones that promote a feeling of fullness. In addition, its absorption into your body can cause you to burn calories more efficiently. ( 6 )
There have been studies showing that MCT oil leads to weight loss, and can even prevent obesity ( 7 ). This substance may help you drop the pounds through several means.
It increases the growth of good bacteria in your intestinal lining, which can lead to more efficient weight loss. For people who are following the keto diet, MCT oil is particularly ideal ( 6 ).
MCT can turn into ketones, which helps keep the dieter in the state of ketosis ( 6 ).
Garcinia Cambogia is a tropical fruit that comes from Indonesia. It’s very high in hydroxycitric acid (HCA), which is a known weight-loss substance.
Garcinia can both help burn fat and prevent the formation of new fat on the body. It’s also a potent appetite suppressant that can prevent you from over-snacking while you’re trying to lose weight ( 8 ).
The potency of Garcinia as a weight-loss substance is backed up by the research. For example, one study had overweight adults consume this substance for a 16-week period. They concluded that Garcinia was useful for reducing visceral fat ( 9 ).
Due to its powerful weight loss properties, Garcinia is an ideal supplement to the keto diet. It’s often included as an ingredient in weight-loss and keto products.
Omega 3 Fatty Acids
These are polyunsaturated fatty acids which are often found in fatty fish oils. They are essential for our bodies, but we don’t produce them – we have to get them from food.
These fatty acids are key parts of the cell membrane, and they also perform other essential medical functions like regulating the hormones that lead to blood clotting ( 10 ).
Due to their key role in the body, omega 3 fatty acids have many health benefits. This includes lessening the chances of heart disease and stroke and treating rheumatoid arthritis ( 10 ).
Omega 3 fatty acids are a good accompaniment to the keto diet because there’s some evidence to indicate that they strengthen the effect of the diet. They can also lessen insulin and triglyceride levels ( 11 ).
In addition, adding extra omega 3s is good for people following a high-fat diet, as it helps to even out the omega 3 to omega 6 ratio in your body ( 12 ).
Chromium is a mineral that is found in the body in small amounts, and we get the rest from food. It’s a very popular supplement among keto dieters because of its helpful properties.
Chromium regulates insulin, lipid, and glucose levels. It also plays a key role in the metabolizing and storage of fats, carbs, and proteins ( 13 ).
Chromium is considered to be a potent appetite suppressant, and research does support this finding ( 14 ). Keto dieters find this substance especially useful because it helps them to control their cravings for carbs.
Chromium is more helpful for curbing appetite than for actual weight loss. There is some evidence that this mineral directly leads to losing weight, but it’s limited ( 15 ).
Caffeine is a common ingredient in keto supplements, because of its powerful weight-loss properties. It speeds up metabolism, putting the body into the state of thermogenesis where it burns fat rapidly.
This leads to rapid weight loss, and can certainly accentuate the fat burning effects for people following the keto diet. There’s a lot of evidence supporting the properties of caffeine.
A study in the European Journal of General Nutrition 16 looked at people in the general population and their coffee consumption and compared it with weight-loss maintenance. They found that caffeine intake is related to successfully keeping off weight ( European Journal of General Nutrition 16 ).
Caffeine also has other benefits for the keto dieter, such as improving workout performance and providing you with additional energy to be active. Research has shown that ingesting caffeine can be especially helpful for athletes who are beginning a keto diet ( 17 ).
Magnesium is not a weight-loss substance, but it has many other benefits which make it a very useful supplement to take along with the keto diet. This mineral is found in high amounts in the body, and it also exists in many foods.
Magnesium is responsible for protein synthesis and blood glucose control, among several other bodily functions. It’s also a key element in energy production ( 18 ).
Many of the foods that are high in magnesium also contain a lot of carbohydrates and are not allowed on the keto diet. For this reason, supplementing with magnesium is especially useful if you’re on this regimen ( 12 ).
Low levels of magnesium could lead to some symptoms of the keto flu, like headaches and tiredness. There are some low carb foods that are high in magnesium, including spinach, pumpkin seeds, and mackerel ( 12 ).
This is an herb called Coleus Forskohlii which is included as an additional ingredient in some keto supplements. You can also find it as a separate product to take on its own while following the keto diet.
Forskolin is considered to be an appetite suppressant. It may also speed up your metabolism, which leads to rapid fat-burning and weight loss.
The evidence for Forskolin as a weight-loss substance is not overwhelming, but research has found support for this conclusion. A 12-week study of overweight men on Obesity Research 19 found that consumption of Forskolin did lead to weight loss, as well as an increase in bone mass and testosterone levels ( Obesity Research 19 ).
The metabolism-boosting and weight-loss properties of Forskolin make it an excellent supplement to accompany the keto diet.
Keto Diet Supplements
There are numerous supplements on the market which are designed to be taken along with following the keto diet. Most of them include some of the ingredients discussed in this article.
The purpose of these supplements is to provide additional benefits in order to greatly accentuate the weight loss you are already experiencing. One of the most effective supplements for women to take along with the keto diet is our own Leanbean.
Leanbean is a powerhouse fat burner that was made specifically for women. It helps you lose weight quickly and effectively without including any stimulants.
Leanbean has ingredients like Garcinia Cambogia which speed up the metabolism, helping your body burn fat more quickly. This makes it an ideal product to take along with the keto diet since it helps you lose weight faster.
In addition, Leanbean includes substances like glucomannan, which are able to suppress your appetite ( 20 ). This can stop the keto dieter from giving in to temptation and eating carbs.
Leanbean also has numerous health benefits; it’s very high in antioxidants, which greatly strengthen your immune system.
Leanbean also contains healthy B vitamins, and minerals like chromium, zinc, and potassium.
If you’re looking for the perfect supplement to take while you’re following the keto diet, Leanbean could be the one that fulfils all of your needs.
The keto diet has been around for many years, because of its great effectiveness in helping people lose weight rapidly. Along with the diet, there are a number of supplements you can take which could accentuate the effect and move your progress forward.
The supplements discussed in this article provide both additional weight-loss benefits to go along with the keto diet, and numerous health properties which are beneficial for your body.
Some of these supplements may also help to diminish some of the symptoms of the keto flu which can go along with the diet. This can make it easier to stay on the regimen for longer.
If you’re planning on following the keto diet, we do recommend that you include one or more of these supplements in your routine.
Disclaimer: The information on the Leanbean blog does not constitute medical advice and should not be used as such. If you would like to learn more about your dietary requirements and related aspects of your health, speak with a registered medical professional.