Beginner A-Z Guide to Keto 2019 + (Biggest Keto Mistakes)

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body building diet

The various versions of the Keto Diet have been in the media quite a bit lately. Rather than being just another diet fad, science suggests that a ketogenic diet actually may have numerous health benefits.

The Keto Diet essentially is a high fat, low carb eating plan, and variations of it have been around for decades. Doctors initially designed it to help control epileptic seizures in children during the 1920s. Ongoing research shows some success when these diets are used for this purpose.

Today, a wider section of the population is turning to a ketogenic diet as a means of effective weight loss. Putting the human body into the state of ketosis through eating this diet over an extended period of time makes it possible to burn stored fat deposits for immediate fuel. The result is less stored fat and a trimmer waistline. Proponents also argue that this diet improves mental clarity and focus.

sexy body because of ketogenic diet

Supplements are not required with the modern ketogenic diets. Nonetheless, these diets are quite strict and can be difficult to follow, especially over the long term. Moreover, many people struggle with maintaining a state of ketosis, which is the only way to truly lose a lot of weight on this diet. This has led to the rise of an entire industry centered around helping people to achieve the effects of ketosis without necessarily having to stick to the diet for months.

Other supplements provide essential vitamins and minerals that may be lacking in the ordinary Keto Diet. Some dieters further find that supplementing with certain oils can help to keep them in ketosis so that they can lose even more weight.

Supplements that are manufactured for people on the Keto Diet range greatly in terms of quality and effectiveness. Use the following reviews to sort among the best keto supplements on the market today.

Best Choice


1. Keto Matrix Keto Supplement

This supplement contains exogenous ketones. In other words, these are ketones that are produced outside of the body. Your body produces endogenous ketones naturally when you are in a state of ketosis. When you take an exogenous ketone, you’ll reach the state of ketosis more quickly. You also may experience a boost to your athletic prowess and a decrease in your appetite.

In this product, you’ll also find MCT oil powder. MCT is an acronym for medium-chain triglycerides. Basically, this is an extra source of fat that is quickly broken down by your liver and used immediately as fuel by your body and brain. Supplementing with MCT oil is a fantastic way to quickly increase your fat intake, thereby ensuring that you remain in ketosis.

The Keto Matrix supplement is a powdered drink mix that may be combined with water or added to a smoothie or shake. It gets high marks for its great taste and its ability to provide an energy boost that doesn’t come in a spike followed by a quick collapse. Also, this product was created by Dr. John Limansky, popularly known as “The Keto Doctor,” which is pretty reassuring.

If anything could be improved, it’s the size of the packaging. There are only 15 servings in each container, which makes frequent ordering a necessity.

Pros:

  • Tastes great
  • Dissolves well in liquid
  • Smooth energy boost
  • Combines exogenous ketones and MCT oil in one convenient product

Cons:

  • Small container means frequent re-ordering.

Best Value


2. Keto Ultra Diet Pills

The main ingredient in this supplement is BHB, which is simply another kind of exogenous ketone. An acronym for beta-hydroxybutyrate, BHB is a ketone that is usually produced by the liver from fat. These ketones are used for fuel when glucose is not readily available. Because people on the keto diet eat very few carbohydrates, glucose is in short supply, making ketone essential.

When in ketosis, the liver naturally produces BHB, but this process can take quite a bit of time. People experiencing this time lag may suffer from feelings of fatigue and hunger as well as mental confusion. Taking a BHB supplement can remedy this situation by providing a steadier source of BHB.

Each bottle of this keto supplement features a 30-day supply of 60 pills. The ingredients make the pills a natural fat burner, and they also block carbs. The manufacturer states that the supplement also boosts the metabolism.

If you feel the need to curb your appetite or if you are having feelings of “spacing out” while following the keto diet, then these pills can be a great way to address those problems. Just as importantly, this product is affordable, so it’s a habit that won’t break your budget.

Pros:

  • Affordable
  • Easy to take
  • One-month supply in every bottle
  • Effective at managing appetite

Cons:

  • Only contains exogenous ketones rather than a combination of ketones and MCT oil.

3. Perfect Keto MCT Oil Soft Gels

If you want the effect of MCT oil but can’t stomach the idea of supplementing with or drinking the actual oil, then this may be the perfect product for you. These soft gels are produced from non-GMO coconut oil so they are completely natural. Each dose is flavorless and odorless and leaves no oily residue in its wake.

These pure fatty acids are quickly converted into ketones so that your brain gets the power boost that it needs to get through the day. Another benefit from this supplement is its ability to speed up your metabolism. You’ll simply feel less hungry throughout the day.

These soft gels are a really convenient way to get the MCT oil that you may need to maintain ketosis. There is no mixing involved, and it is always easy to take these pills with you wherever you go. You can take a dose whenever you feel the need for some extra energy. Before the gym, in the morning with breakfast or any time that you feel your energy flag, just pop one of these soft gels for an instant boost.

If there are downsides to this supplement, they relate to the absence of exogenous ketones and the size of the soft gels. These pills are really big, so if you have a hard time swallowing pills, this supplement may not be for you.

Pros:

  • Easy to take on the go
  • An all-natural supplement
  • Works well at suppressing appetite and maintaining ketosis
  • Convenient

Cons:

  • Pills are large so they may be difficult for some people to swallow
  • This supplement contains only MCT oil without any exogenous ketones, which may mean that other supplements are necessary.

4. LevelUp Clean MCT Caprylic Oil

If you want to control blood sugar spikes and avoid junk food cravings, then you may love this keto diet supplement. Moreover, you are likely to notice that your energy levels kick into high gear when you regularly supplement with this product. You won’t feel any spikes or crashes in energy, just an overall feeling of being energized and ready to take on the world.

People who are going for a more natural, whole-food diet will appreciate that this is a non-GMO product that is also certified as vegan and gluten-free. It further is Halal certified for really specialized diets.

This is an MCT oil that is odorless, colorless and tasteless. Consequently, it can easily be added to all sorts of drinks and recipes. Many people combine it with a daily shake or smoothie while others add it to their favorite coffee or tea. Frequently, this supplement is added to the dressings and sauces that are a common part of the high fat Keto Diet. Accordingly, dieters get the benefit of the higher fat intake without necessarily affecting the taste of their favorite foods.

Unlike some oils, this product from LevelUp is not known for causing stomach upset or indigestion. However, it is important to keep in mind that every body is different. This product may have an adverse effect on you. It is recommended to not begin this supplement with the full one tablespoon dose. Instead, try a teaspoon or even smaller measure to see how it affects you, then build up slowly to a full dose.

This is an oil, and although it is supposed to be odorless and tasteless, some people do report being able to taste this product in their coffee or other drink. While some people do not mind the taste others do not care for it. Additionally, the bottle is not the best container for this product as it tends to be leaky.

Pros:

  • Helps to control junk food cravings
  • All-natural with non-GMO ingredients
  • Easy to add to all sorts of drinks, smoothies, shakes and other recipes

Cons:

  • The bottle tends to leak and delivers a sloppy pour that can make a mess
  • Some people can taste the product in their drink
  • Rare individuals may experience stomach upset with the use of this product
  • The bottle is not convenient to take with you for travel

5. Vitamin Bounty Keto BHB Supplement

This product boasts that it is capable of keeping your body in a state of ketosis even when you’re enjoying a cheat day. That’s no mean promise, and many users seem to feel that this supplement lives up to the hype.

The main ingredient is a BHB ketone that is designed to help you lose weight and burn fat. You will even notice better brain function. Many people swear by this product when used in conjunction with a tough workout because it gives them an essential boost of power.

If you have been noticing that your physical performance has become depleted while you are on a ketogenic diet or if you have noticed that you are not making the gains in the gym that you should, then you may want to give this product a try. It is in pill form, so there is no need to mix it into a drink or shake. Also, it is incredibly easy to take this supplement on the road. You will probably notice fewer cravings, and there is a full 30-day supply in just one bottle.

However, it is important to note that there is far less BHB in a dose of this product than there is in a dose of the Keto Matrix supplement that is reviewed above. You would have to take a lot of these pills to equal the dose that you get with the other product. Additionally, this supplement has no MCT oil, so you may need to supplement with another product to cover this deficiency.

Pros:

  • Easy to swallow pills
  • Gets you into ketosis quickly
  • Effective management for cravings and hunger pangs

Cons:

  • Contains far less BHB than other products
  • Does not have any MCT oil so you may need an additional supplement to keep fat intake at target levels

Premium Choice


6. Keto Sports Supplements Beginner Pack

This one is for all of the athletes out there that are searching for tough-guy products like a boxing mouth guard and want to get started on the keto diet in the right way.

Of course, you don’t have to be an elite athlete to get the most out of this diet plan, and anyone would love this keto diet kit for beginners. If money is no object, then this should be your first choice. Designed to make your progression toward ketosis as seamless as possible, you will find everything here that you need except for your meals.

All products in the kit are compatible with all forms of the keto and paleo diets. They also are lactose and gluten free as well as containing no artificial flavorings or colors. The pack includes a container of MCT Powder for a quick source of fuel as well as two different flavors of Ketocana, both of which are packed with BHBs. Also included is KetoShield, a glucose inhibitor that stabilizes insulin levels so that you can burn more fat.

Test strips are essential to determining whether or not you are in ketosis, and this pack includes the strips that will tell you whether or not you are on the right track. Use the test strip in your urine stream to check your progress. As a bonus, you even get a Keto Sports t-shirt.

Admittedly, these products are pricey. This pack does give you a significant reduction in the price, but it will only last you for a little while. When your supplies are exhausted, you can either order another beginner pack or just pick and choose single products that are the most useful to you.

Regular users swear by these upscale Keto Diet supplements. If you want the no-muss, no-fuss introduction to supplements that work with ketogenic diets, then you can’t go wrong with this product.

Pros:

  • Plenty of bang for your buck
  • A variety of supplements to start you off right
  • You get a nice price break with the full kit
  • You will have supplements with BHBs, MCT oil and more

Cons:

  • This kit is pretty expensive
  • You do not get large amounts of each product with this kit, so you’ll be reordering soon

FAQs for the Keto Diet and Keto Diet Supplements


Q: What Is the Keto Diet?

A: The main object of the Keto Diet is for the dieter to lose weight by burning fat. Ideally, fat loss happens quickly, and people on this diet are supposed to feel fuller longer while also suffering from fewer cravings.

ketogenic diet hunger and timepoint

Proponents of the diet say that they also experience greater energy and focus while on this diet. All of these results are achieved by cutting down on carbohydrates to a fairly extreme degree. The calories that would ordinarily come from carbs are replaced with fat. Eventually, this causes the dieter to enter the state of ketosis.

While in ketosis, the body is able to break down fat obtained from food and stored body fat into ketones. Now, your body relies on fat instead of sugar for instant fuel. Keto does share some similarities to other low-carb diets, but it restricts the carbohydrates even more than these other diets. Most experts in the Keto Diet field recommend just 20 net cards a day or fewer.

Originally developed in the 1920s as the ketogenic diet, this meal plan essentially focused on controlling seizures in epileptic children. Researchers soon discovered that this diet contributed to greater mental focus and control in most people who tried it. Additional studies now seem to suggest that other conditions that affect the brain like Alzheimer’s and Parkinson’s may be somewhat alleviated by following the Keto Diet.

If you want even more information about the basics of the Keto Diet, check out this link.

Q: How Does Keto Work?

A: With the Keto Diet, each food that you eat is incredibly important. It is recommended that you focus on grass-fed meats and poultry with the skin still attached. Fatty fish like salmon are an excellent choice as well.

There are many options when it comes to the Keto Diet. You can stay on it forever if you would like to. Alternatively, you may choose to do it for a short, specific period of time if you have an upcoming athletic event that you are preparing for or a special occasion, like a wedding, for which you want to drop some weight. Of course, if you just are looking for a way to efficiently lose a few extra pounds, the Keto Diet is still a good option for you.

Still other people who follow the Keto Diet do so in intervals. They will stay on it for a few weeks, and then choose a less restrictive meal plan for a few weeks. If you start the Keto Diet, it may make sense to experiment with these alternatives to see which one appeals to you the most.

Do your homework before you get started because you will need to eat very specific types of food. The emphasis is on fats, followed by protein. Carbs make up a miniscule part of the diet. You can eat a variety of meats, but stay away from breads and sugars. Dressings and sauces are fine, and you’ll have to focus on eating produce that is low in carbs.

People who are accustomed to eating quite a bit of sugar and junk food in their diet are cautioned against assuming that their cravings for such foods will immediately disappear. These cravings will reduce over time, and Keto Diet supplements can certainly help. They do this by helping you to feel fuller.

Plus, now that you have stopped eating junk food, your body will eventually lose its reliance on this type of empty nutrition. You might even stock up on some desserts that are compatible with the Keto Diet. One such suggestion is a small piece of dark chocolate that is slathered with a nut butter. This is a perfect dessert for someone on the Keto diet who still has a sweet tooth to satisfy.

The low sugar intake that is an inherent part of the Keto Diet is one of the main reasons why it is sometimes recommended for people with diabetes. Researchers have discovered that people who follow the Keto Diet experience a significant drop in blood glucose levels.

ketogenic blood glucose level

If you have diabetes, then you may find that your condition is much more manageable thanks to this diet. Of course, it makes sense to consult with your physician before embarking on any kind of diet when you have a condition like diabetes.

Similarly, this diet is recommended for those who have low levels of good cholesterol. Scientists indicate that consuming all of the healthy fats that go with the Keto Diet results in a significant increase in levels of good cholesterol.

ketogenic hdl level

It is entirely possible that you doctor will be very pleased with you the next time you go in for a check up on your cholesterol levels.

What Is Carb Withdrawal?

People eat a lot of carbohydrates these days. Carbs, and the sugars that they become when they enter the body, are a reliable source of immediate energy. The trouble is that most people take in far more carbs than their bodies are capable of burning. Having nothing better to do with those excess carbs, the body turns them into fat and stores them in places like the belly and hips.

People like carbs so much that they continue to eat them in excessive amounts, frequently for three meals a day. The body becomes used to this diet and adjusts itself accordingly. You may be overweight, sluggish and inactive, but this feels like “normal” to you. Moreover, your body is very much used to getting energy from sugar and storing all of the excess as fat.

Consequently, when people begin the Keto Diet, they may experience a condition known as “carb withdrawal.” If you have been really dependent on carbs for a long time, then this can be a remarkably uncomfortable experience.

Since it comes at the beginning of the Keto Diet cycle, carb withdrawal may seem like it is too high of a price to pay for losing some weight. Many people feel that they can’t deal with the symptoms, which is why so many new dieters fail.

The more you know about carb withdrawal and what to expect, the better able you will be to cope with the situation. First of all, realize that it is a temporary condition. Once you get beyond the immediate symptoms, you will begin to feel better, and chances are good that your condition will only improve from there.

Plus, you will begin to lose weight while also experiencing enhanced energy and focus. These benefits will quickly help you to see the value of going through carb withdrawal.

Symptoms of carb withdrawal include headaches, aching muscles and overall fatigue. Many people complain of feeling “foggy” and being hungry all the time. Cravings and between-meal hunger may be handled by a snack that is approved for the Keto Diet like a strip of bacon.

The symptoms of carb withdrawal frequently subside after two or three weeks. Some people have the symptoms far more severely than others. Rest assured that if you can make it through this “induction” phase, you are likely to find the diet much easier from then on.

By four weeks after beginning the Keto Diet, the symptoms of carb withdrawal should be gone, and you may be seeing the first signs of weight loss. You’ll probably feel more energetic while also noticing that your mind is clearer.

Q: Will You Lose Weight on the Keto Diet?

A: Everyone is different, and it follows that everyone will lose weight differently. Nonetheless, if you are dedicated about sticking to a Keto Diet meal plan, then you should start losing weight about one month after beginning. Factors like your activity level and your body composition may affect how much weight you lose.

Q: Is the Keto Diet Easy to Follow?

A: This diet might be easier for elite athletes to stick to because they are used to regimentation. Of course, you don’t have to be in the market for the best BJJ belt in order to get the positive effects of the keto diet. If you’re really determined and plan your meals, the Keto Diet can be easy to follow.

Q: What Can You Eat on the Keto Diet?

A: You’ll be surprised by the foods that you’re allowed to eat. Mayonnaise, eggs and bacon are “must” foods, but many fruits may be forbidden because of their carb content. Filling up on full-fat dairy products is recommended. Feel free to keep the skin on your chicken, and it’s acceptable to add a rich sauce to a red-meat entrĂ©e.

One of the hardest things for people to follow when they are new to this diet is the restriction on carbs. Most Keto Diet proponents recommend 15 to 20 net carbs per day. Those new to the diet frequently are surprised by how many foods have carbs and by the high amount of total cabs contained in those foods.

Use this convenient list of low carb foods to help you get started:

low carb food list

People also struggle at the grocery store when they start Keto. It’s not always clear to them what’s ok to buy and what is better left on the shelf. Take a look at this shopping list, which can be used by anyone who is trying the Keto Diet:

shopping list for ketogenic diet

This easy reference is what you need if you ever have any questions about which items at the grocery store are compatible with the Keto Diet.

Q: Do You Have to Use Supplements on the Keto Diet?

There are no strict requirements for taking supplements while on the Keto Diet. Nonetheless, many people swear by them as a means of ensuring that they stay in ketosis so that they can maximize their weight loss.

Supplements can be a convenient way to ensure that you are actually getting the 70 to 73 percent of fats in your daily diet that most Keto Diet experts recommend. Admittedly, that is a great deal of fat, so you may need to acquire it from various sources. Fat can be added to your diet in the form of pills or as an oil that you mix in with various drinks, dressings or sauces.

Supplements containing BHB also may be worthwhile. These exogenous ketones ensure that your body has a steady supply of ketones so that your energy levels don’t flag. Exogenous ketones also are responsible for helping you to manage hunger and reduce your cravings. You are likely to notice an improvement in your metabolism as well with these supplements.

Sources

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