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Make sure the MCT oil in your supplement is made from pure coconut oil, which is the most effective source of MCT. Keto Bad Breath Another common side-effect of the keto diet is bad breath. Cutting carbs means you may not be eating as many antioxidant-rich fruits and vegetables, so supplementing with a powerful antioxidant like glutamine may help prevent cellular damage (19). The idea is that you change the source from which your body gets its energy (and burns calories) from glucose (from carbohydrates) to ketones (from fat). Get ready for the keto flu Most people already know about the keto flu, which can happen when you start the diet. This vitamin is not only recommended as a keto supplement, but a supplement for most people to take, especially those who live in colder climates or don’t spend much time outdoors (21).

Supplementing with l-glutamine has also been shown to help heal the gut. Should your body decide your muscles are not what it's looking for it will then turn to stored body fat instead. With a shorter chain length than fatty acids, they take a much “quicker” pathway (think of it as a shortcut) when they’re metabolized, which allows them to be converted to ketones and used for fuel, rather than being stored as fat (15). This side-effect is very rare and it can easily be prevented by adding selenium supplements to your diet (42).

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The pro-inflammatory omega–6s are primarily found in high oleic vegetable oils (soybean, corn, safflower, sunflower), and dairy products such as butter, cream, milk, ghee, and non-organic meat and poultry. The first few weeks of a keto diet are tough enough.

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Outside of that, you can only guess if you are in it or not by your body's performance. I tossed on half an avocado for good fatty measure. Green tea is keto friendly, especially when you add a spoonful of MCT oil to it. It aims to help you lose weight quickly by replicating the keto diet that you may have already heard about.

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For instance: 2 slices of bacon has 93mg of potassium; 1 cup of romaine lettuce has 162mg! If you decide to take collagen supplements, it’s best to get the ones that also help you with ketosis. Keto diet is also associated with reduced body weight and insulin resistance, thus it can be beneficial with obesity and diabetes type 2 patients (3). And, that the popularity behind it might mean something. The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency, but since vitamin D deficiency is common in general, supplementing with this vitamin is a good idea (13). It’s a good idea to start with a small dose (1 teaspoon or 5 ml) of MCT oil to see how your body reacts before increasing to the suggested dosage listed on the supplement bottle. Rather than simply resigning yourself to sluggishly functioning the first few days of the ketogenic diet, consider slightly raising your caffeine intake, either through another cup of coffee or a caffeinated supplement like a pre-workout or fat-burner. While I embarked on this journey before that news came out, I would have given the keto diet a try regardless. While keto supplements aren’t necessary on the keto diet, they definitely make your life WAY easier and can even help you kickstart ketosis, have more energy, lose more weight, and be your best you. This is a good point to reinforce that if ketosis is your goal, you need to test your ketone levels with keto sticks or something similar often.