Here’s Why Snacks and Supplements are Important When Doing a Ketogenic Diet

Eaing healthy

Don’t forget healthy snacks. | RossHelen/iStock/Getty Images

If you’re on the ketogenic diet, you’re likely searching for tips on what you should and shouldn’t eat. One thing you might not be aware of is the importance of snacks and supplements. The Cheat Sheet spoke with Monica Auslander Moreno, MS, RD, LD/N, a nutrition consultant for RSP Nutrition, to get more information on how to eat when you’re on the ketogenic diet. Here’s what she had to say.

The Cheat Sheet: What are some of the nutrients keto dieters tend to lack?

Monica Auslander Moreno: The ketogenetic diet cuts out most carbohydrates (it reduces carbohydrate intake to 5% to 10% of the day’s total kcals), setting you up for a macro nutrient deficiency of everything carbohydrates would contribute to your diet, such as insoluble and soluble fibers, prebiotic fibers (which nourish probiotics in your microbiome), Vitamin D, B vitamins, Vitamin C, potassium, and salt. Magnesium and calcium may also be at risk. Many sources of dairy are also excluded on a ketogenic diet because the lactose from it may prove to be too many carbohydrates.


CS: Why are snacks and supplements important for a ketogenic diet?

MM: Ketogenic diets may result in weight loss not necessarily from switching substrates (fuels) that your body normally relies upon, but likely more from the satiating nature of fat and protein with very little room for starch/grain/sugars, which often impede weight loss. Though it would be easy to oversimplify the diet and commit to subsisting on eggs, bacon, and celery, that is not adequate nourishment for a human being.

It’s vital to supplement this diet choice with appropriate snacks and supplements to optimize intake and prevent nutrient deficiencies. It’s also important to nourish your mind. You have to enjoy the food you’re eating; it’s a uniquely human gift to do so! Snacks and supplements can bridge the gap between a sad someone who only eats salads and someone who looks forward to their tasty afternoon smoothie.


CS: What are some of the best snacks to eat on a ketogenic diet?

MM: RSP’s TrueFit protein powder is a delicious smoothie ingredient (which makes for an excellent post-workout snack or meal replacement), containing 16 essential vitamins and minerals, including the ones lacking on a keto diet, such as Vitamin D, B vitamins, Vitamin C, potassium, calcium, magnesium, and sodium, as well as 8 grams of prebiotic fiber (prebiotic fiber nourishes your gut’s own probiotic microorganisms) from sweet potato powder plus low-glycemic carb VitaFiber.

TrueFit also contains grass-fed whey made from an ultra-filtration process that separates fat, most of the lactose, and other impurities, achieving a carbohydrate count that satisfies ketogenic parameters. TrueFit also has no gluten, no added sugars, no artificial colors, flavors, or preservatives, and no maltodextrin. Maltodextrin may contribute to altered gut bacteria and is a common additive in protein powders; but not this one!

Vegan-friendly RSP Keto BHB powder is high-quality fuel designed to complement those trying to achieve ketosis–and you can put some in a shake or smoothie. RSP Keto BHB provides 11.7 grams of exogenous, carb-free ketones per serving, which can help stimulate a metabolic shift from carb dependence. This can lead to improvement in training endurance and fat burning and promotes enhanced mental clarity and focus without the use of stimulants.

CS: What is a good sweet snack keto dieters can eat?

MM: Each RSP protein brownie contains 16 grams of high-quality protein and 4 grams of dietary fiber with only 7 grams of sugar, satisfying ketogenic parameters. Plus, this treat is gluten free and contains no artificial colors or flavors, making it an exceptional alternative to protein bars and other snacks. Many people find that on ketogenic diets, due to the rapid and severe restriction of sweets, cravings can become intense, and these brownies are adept at satisfying a sweet tooth without veering off course.


CS: Anything to add?

MM: It is important that should you decide to begin a ketogenic diet, you consult your physician or registered dietitian for targeted support. The ketogenic diet is not appropriate for various populations, such as pregnant/nursing mothers, type I diabetics, or individuals prone to eating disorders.

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