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The ketogenic diet has become one of the most popular diets in the world. As a low-carb, moderate-protein, high-fat diet, it creates a metabolic adaptation in which the body relies on fat stores for energy. This results in the production of ketones, and thus, puts the body into a state of ketosis.

The challenge with sticking to a keto diet is that many foods contain more carbs than you might imagine (there are ~34g of carbs in a banana!), making it difficult to stay in ketosis. The lack of quality keto products also plays a role.

The good news is, the tides have turned.

Although keto products were far and few between just a few short years ago, the popularity of the diet has introduced many new items to the marketplace.

With the help of these products, you can reach ketosis faster or better adhere to a ketogenic diet. In this article, we’ll take a look at some of the best keto products currently on the market and provide some recommendations for our favorites.

Note: If you’re new to keto, be sure to read our complete breakdown of the diet and its mechanisms here in Keto Diet Fundamentals and Ketosis Fundamentals.

1. Cheese Crisps for a High-Fat Snack

It can be difficult to find low-carb prepackaged keto snacks to take on the go.

Most chips, cookies, and crackers traditionally are filled with carbs and processed sugars. Thankfully, keto-friendly products are becoming more common and accessible—like KetoLogic Keto Crisps.

Cheese is a keto diet staple. Because of its high-fat, low-carb macronutrient ratio, cheese (in its hundreds of varieties) has become the go-to snack for anyone on keto.

But even though it’s a go-to, it’s not necessarily a to-go type of snack. You don’t want cheese melting in your backpack.

KetoLogic Keto Crisps are an easy-to-carry, low-carb snack made entirely from locally sourced milk. As a gluten-free, sugar-free, keto-friendly product, the crisps can be consumed by virtually anyone (aside from lactose intolerant individuals). With only 1g of carb per serving, it's safe to say they won’t take you out of ketosis.

They come in three flavors, including cheddar, buffalo, and chili lime. Whether you are at school, work, the gym, or on the road, these snacks are portable enough to bring anywhere.

Instead of reaching for those greasy potato chips, reach for some cheese instead.

An illustration of a fridge, with cheese and blueberries, showing which keto items you might find in your fridge

2. Beef Jerky for a Low-Carb Snack

Snacking can be one of the enemies of the keto diet, especially if you typically reach for chips and cookies. While many people anecdotally report feelings of satiety on keto (because of the high amount of fat), snacking can still kick you out of ketosis.

Like cheese, another snack you’ll see on the desks of keto dieters is beef jerky, mostly because of the high protein content and low amount of carbohydrates.

Beef Jerky is an easily portable source of protein that’s easy to carry anywhere.

Problem is, it can be really difficult to find beef jerky that doesn't contain much sugar, and thus, excess carbs. We like Epic's beef, apple, and bacon bar. We know... beef jerky in a bar seems weird. But it's even more convenient than a pouch, and enables portion control.

This bar only has 4g of carbs per serving—far less than many other brands. It also has 9g of protein and 13g of fat, so it's pretty keto-friendly.

Epic uses 100% grass-fed, free-range beef for its bars; not only does it taste good (it's got bacon!), but you can feel good eating it.

3. Creatine to Support Muscle Growth

Creatine has been one of the most frequently-researched supplements of all time. Thousands of studies have shown creatine to be effective for supporting muscle strength, power, and size.

As the supplement of choice for athletes, creatine can help improve athletic performance in several ways. Over 22 studies showed an average muscle mass increase of 8% compared to placebo groups.Rawson2003 Increases in bench press (one repetition maximum) also increased from 3% to 45%. Substantial evidence has suggested that creatine supplementation can be far more effective at increasing muscle strength and weightlifting performance than resistance training alone.

Another benefit of creatine use is increased lean muscle tissue mass. A meta-analysis of 22 studies showed an average lean muscle mass increase of 1.37kg compared to placebo groups.Chilibeck2017

With so many brands of creatine in the marketplace, be sure to choose a high-quality product proven to work. Optimum Nutrition Creatine Monohydrate is made with a pure creatine monohydrate, and is easily mixed and blended. The beauty of the product is that it’s unflavored, allowing it to work with many different types of supplements (like right into your protein shake post-workout).

Creatine works well as part of the keto diet especially if you are looking to increase muscle growth or enhance strength performance. It's great for all you endurance athletes out there too—in one study, supplementing with creatine and carbohydrates showed benefits for power outputs in the closing sprints of time trials.Tomcik2018 That means better performance at the end of the race.

If you are a highly active individual, be sure to add creatine to your supplementation stack.

4. Salt for Electrolytes

One temporary side effect of the keto diet is the keto flu.

The body often needs a bit of time to transition from using carbohydrates to using fat as its main energy source. During the period of adaptation, the body can experience flu-like symptoms known as the keto flu. The reported symptoms include mood swings, irritability, fatigue, and dizziness. Studies have compared the effects of carbohydrates on the brain to addictive drugs like cocaine, so it's no surprise these feelings stemming from carbohydrate withdrawal can last several days or weeks.Ahmed2013

Once carbohydrates are drastically decreased, electrolytes are processed differently as glycogen is drastically reduced.

On keto, less insulin is released, causing the kidneys to excrete more sodium. As your body begins to lose sodium, the balance of other key electrolytes in your body is impacted because those electrolytes are excreted in the urine. And water alone is generally not sufficient for replenishing electrolyte levels.Baker2017 Due to the excretion of electrolytes (such as sodium), it's important to use supplementation as a means of getting back to normal levels.

Using a sodium-based product such as Fyr Salt is one way to combat these imbalances. As an unrefined pink salt with trace materials, it can help replete what’s lost from low-carb dieting.

Supplementing with sodium-based products such as Fyr Salt can help protect the function of a number of physiological processes, including:

  • Nerve functionOrchardson1994
  • Regulation of blood volume and blood pressureCowley1989
  • Control of water retentionRakova2017

With its great taste, clean natural ingredients, and ketogenic diet support, Fyr Salt can help improve electrolyte balance and may help reduce symptoms of the dreaded keto flu.

An illustration of a pantry with beef jerky, salt and peanut butter, showing which keto items might be around your cupboard

5. MCT Oil Powder for Sustained Keto Energy

Medium Chain Triglycerides or MCTs have almost become synonymous with the keto diet.

In case you were unaware, triglycerides are a type of fat (lipid) found in your blood. These medium-chain triglycerides aren’t actually exogenous ketones, but they are easily converted into ketones by the body. One product that can help your keto diet journey is MCT oil or MCT oil powder.

MCTs are rapidly digested and shuttered to the liver to be used for energy or to be converted into ketones that power the brain and body.

MCTs can help you stay in ketosis or get to ketosis quicker, as they’re a healthy source of fat that is less likely to be stored as body fat.Takeuchi2008

Consuming MCT-based products as part of a ketogenic diet can produce several other health benefits including:

  • May improve weight loss: a study showed that people who consumed MCT oil with breakfast were less likely to overeat compared to a placebo group.Kinsella2017
  • Can increase energy expenditure: one study showed MCT consumption helped to increase energy expenditure (burn more calories) compared to dieting alone.StOnge2003
  • May reduce the risk of heart disease: a study on healthy overweight men who consumed MCT oil had a 14% decrease in LDL (bad) cholesterol compared to a control group.Onge2003
  • May positively benefit diabetic patients: a study on overweight type 2 diabetic patients using MCTs showed a reduction in body weight, waist circumference, and insulin resistance compared to a placebo group that used LCTs.Han2007

It seems MCT supplementation can have several benefits, from increased energy to weight management. But you might be wondering—what’s the best method of consuming MCTs?

MCT oil is one option, but it may also cause gastrointestinal distress in individuals with sensitive stomachs, especially with the increase of fat into the diet early on in keto.Harvey2018 

One alternative is a powder-based MCT source. MCT oil powders are created through a process known as spray drying, where liquid MCT oil is spray dried and microencapsulated with a powder carrier shell to give it a powder-like appearance.

6. Blueberries for a Sweet Treat

Switching to a keto diet means you’ll be consuming way fewer carbohydrates. Berries tend to have fewer carbs than other fruits, making them the most keto-friendly option. If you want to enjoy fruit, be sure to pick a low-carb choice, such as blueberries.

Berries have the highest antioxidant levels of all fruits and veggies.

A study done on common fruits found berries to have the highest cellular antioxidant activity out of more than 25 fruits researched.Wolfe2008 Increased antioxidant intake can decrease oxidative stress and may also reduce the risk of cancer.Wolfe2008

Although berries can provide valuable antioxidants, they can also rot quickly. Buying frozen fruit, or freezing the fruit yourself, is one way to keep your favorite snacks handy and not in the trash can. We like Wyman's frozen blueberries—they're a snack you can keep in the freezer anytime you need to scratch that dessert itch.

7. Peanut Butter for Healthy Fat

All-natural peanut butter can be considered keto-friendly due to its healthy fats and relatively low carb content. The naturally sweet and salty treat can be a high-fat, high-protein food source that fits into a ketogenic diet.

One natural choice is Skippy Natural Creamy Peanut Butter spread. Free of preservatives and artificial flavoring, Skippy Natural provides a smooth taste without any unwanted additives.

Peanut butter is also extremely versatile. You can use it for topping veggies, creating fat bombs, or even eat it straight out of the jar in a moment of desperation.

One thing to be mindful of is portion sizes. Peanut butter is easy to overeat because it’s so tasty; be sure to accurately measure serving sizes and enjoy in moderation.

8. Whey Protein to Hit Your Macros

Whey protein is a proven supplement capable of helping you meet dietary protein goals. If you are trying to build and maintain muscle, keep protein levels high enough to activate protein synthesis.

Some benefits of whey protein supplementation include:

  • Enhanced whole body anabolismWest2017
  • Improved recovery after strenuous resistance exerciseWest2017
  • Increased lean muscle massPhillips2011

The problem is, many proteins on the market contain excess fillers such as maltodextrin (added sugar), resulting in higher carb content. Finding a great-tasting low-carb, keto protein can be difficult, but there are viable options currently available.

Muscle Feast has created a keto-friendly whey protein without any added chemicals or fillers. It contains 21.5 grams of protein and only 89 calories per serving. Made with grass-fed dairy, it only contains 0.2 g of carbs per serving—making it the perfect keto-friendly protein option.

9. Keto Testing Device to Measure Ketosis

Testing and understanding blood ketone levels is a fundamental element of biohacking and optimizing your keto diet to the best degree.

One of the latest innovations for keto dieters is the creation of a new ketosis measurement device. There are a few options (including blood and urine testing devices) but none are as easy-to-use as a breath-analyzing device: simply breathe into the device and measure ketone levels instantly.

With the help of a smartphone app, you are able to track ketosis in real-time without any painful finger pricking or unsightly urine tests. The Keyto Breath Sensor is a pocket-sized ketone measurement system providing instant readings. One of the downsides—those instant readings are a range of ketosis (similar to urine tests). Blood tests give an exact measurement of ketosis, but it's understandable people don't want to prick their fingers every time they want to check for ketone levels.

Still, the Keyto Breath Sensor is convenient. It allows you to stay accountable and keep your keto goals on track. Stick to your keto diet using the most simple and portable ketone measurement device to date.

10. Exogenous Ketones without Dietary Restrictions

The main goal of the keto diet is ketone production. Ketosis is generally defined as blood ketone levels above 0.5mM.Kesl2016

As you may already know, ketones can be produced either endogenously (meaning, the body produces its own ketones, usually via diet or fasting) or through an exogenous ketone supplement. Exogenous ketones are consumed through external means as a way of raising blood ketones and sustaining ketosis even without the help of a high-fat diet.Kesl2016 Studies have shown exogenous ketone drinks to be a practical, efficacious way of achieving ketosis.Stubbs2017,Stubbs2018

Exogenous ketones that can be used to get into a deeper state of ketosis within minutes, inducing levels of ketosis usually seen in fasting for days or dieting for weeks.Cox2016,Stubbs2017,Clarke2012

Exogenous ketone supplements (specifically BHB monoesters) have several benefits including:

  • Improved cognitive performanceClarke2012
  • Better regulated blood glucoseStubbs2017
  • Increased glycogen resynthesisHoldsworth2017
  • Higher use of muscle fat storesCox2016

“Getting back into ketosis with ketone esters makes a big difference. It helps get me back on track and powers me through my day."

Because ketone esters can provide near-instant ketosis, they can be used to supplement your natural ketone production. Maybe you cycle off keto during the weekends (many people do). That's where exogenous ketones can be so useful—they helps you skip keto flu symptoms by providing the body with exogenous ketones as you ramp back into endogenous ketone production.

How to Determine if a Product is Keto-Friendly

It can be difficult to decipher whether or not products are keto-friendly. When researching different food products, keep a few things in mind.

  1. Look at nutritional labels for ingredients containing hidden carbs such as sugars or high-fructose corn syrup.
  2. Review serving sizes on all products. A relatively small serving size may make a product appear to be low in carbs when actually, it’s not.
  3. Practice moderation. No matter what foods you enjoy, it can be easy to overeat if you do not practice self-discipline.

By following these few steps, you can determine if a product is keto-friendly and fits into your dietary needs.

Which Keto Products are Right for You?

No products are a one-size-fits-all when it comes to the ketogenic diet—and thus, your keto needs. The key is trying different products and determining which ones best fit your lifestyle.

A word of caution: don’t sacrifice taste for quality. There are numerous keto-friendly products on the market that will make your taste buds happy without breaking ketosis. Find the best products to fit your diet, whether it’s food or supplements, to achieve and maintain optimal ketone levels.

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