One of the main complaints of those new to the ketogenic diet is that the high fat content of this eating pattern is tough on their digestive system.
Since the keto diet may consist of up to 75% fat, those used to consuming diets lower in fat can experience unpleasant gastrointestinal symptoms like nausea and diarrhea.
In addition, though the ketogenic diet is only moderate in protein, it may still be a higher amount than some people are used to, which can also cause digestive side effects.
If you’re experiencing digestive issues like nausea, diarrhea and bloating when transitioning to a ketogenic diet, a digestive enzyme blend that contains enzymes that break down fats (lipases) and proteins (proteases) may help optimize digestion.
What’s more, proteolytic enzymes, which are enzymes that help break down and digest protein, have been shown to reduce post-workout soreness, which can be a bonus for workout enthusiasts on a keto diet (16Trusted Source, 17Trusted Source).
Exogenous ketones are ketones supplied through an external source, while endogenous ketones are the type produced naturally by your body through a process called ketogenesis.
Exogenous ketone supplements are commonly used by those following a ketogenic diet to increase blood ketone levels.
Aside from potentially helping you reach ketosis quicker, exogenous ketone supplements have been linked to other benefits as well.
For example, they have been shown to boost athletic performance, speed muscle recovery and decrease appetite (18Trusted Source, 19Trusted Source).
However, research on exogenous ketones is limited, and many experts argue that these supplements aren’t necessary for keto dieters.
Additionally, most of the studies on exogenous ketones used a more powerful type of exogenous ketones called ketone esters, not ketone salts, which is the most common form found in supplements available to consumers.
While some people may find these supplements helpful, more research is needed to establish their potential benefits and risks.
Increasing vegetable intake is something that everyone should focus on.
Vegetables contain a wide variety of vitamins, minerals and powerful plant compounds that can fight inflammation, lower disease risk and help your body function at optimal levels.
Though not everyone following a keto diet is necessarily lacking in their vegetable intake, this eating plan does make it more difficult to consume enough plant foods.
A quick and easy way to boost your vegetable intake is by adding a greens powder to your supplement regimen.
Most greens powders contain a mixture of powdered plants like spinach, spirulina, chlorella, kale, broccoli, wheatgrass and more.
Greens powders can be added to drinks, shakes and smoothies, making them a convenient way to increase your intake of healthy produce.
Those following ketogenic diets can also focus on adding more whole-food, low-carb vegetables to their meals and snacks.
While it shouldn’t be used as a replacement for fresh produce, a well-balanced greens powder is an excellent and easy way for keto dieters to add a nutrient boost to their meal plan.