The Keto List

1,000mg sodium, 200mg potassium, 60mg magnesium. Zero sugar, zero carbs.

The gold standard for keto electrolytes. Sodium-forward ratio matches what keto dieters actually lose.

Highly bioavailable magnesium form that doesn't cause digestive issues.

Most keto dieters are deficient. Supports sleep quality, muscle recovery, and insulin sensitivity.

Used as a cooking salt replacement. Provides potassium without pills.

Easiest way to add potassium naturally through cooking without supplementing separately.

Unrefined salt with trace minerals. Add liberally to food and water.

Sodium is the most critical electrolyte to replace on keto. Don't fear salt — you need more of it.

Medium-chain triglycerides that convert to ketones faster than any other fat.

Rapidly raises blood ketones, suppresses hunger, and provides quick cognitive fuel. C8 is the most ketogenic.

Same benefits as MCT oil in a powder form. Easy to mix into coffee or shakes.

Better tolerated than liquid MCT for beginners. No digestive discomfort when starting.

Clarified butter — pure fat with zero casein or lactose. High smoke point.

Ideal for high-heat cooking. Higher CLA and butyrate content than conventional butter.

Cold-pressed, unrefined. Rich in oleic acid and polyphenols.

Best oil for cold use — dressings, drizzling. Do not use for high-heat cooking.

Neutral flavor, very high smoke point (520°F). Ideal for cooking.

The best all-purpose cooking oil on keto. Stable at high heat, rich in monounsaturated fat.

90%+ protein, minimal lactose and fat. Fast-digesting.

Best post-workout protein. Look for unflavored or naturally sweetened with zero added sugar.

Hydrolyzed collagen from bovine sources. Dissolves in hot or cold liquid.

Supports joints, skin, and gut lining. Not a complete protein but pairs well with whey.

Wild-caught, zero carbs, loaded with omega-3s and protein.

One of the most nutrient-dense keto foods available. Cheap, shelf-stable, anti-inflammatory.

Fat-soluble vitamins best absorbed with dietary fat — ideal for keto timing.

Most people are deficient. D3 supports immunity and mood; K2 directs calcium to bones.

2–4g combined EPA + DHA daily from triglyceride-form fish oil.

Reduces systemic inflammation, improves lipid profiles, and supports brain function on keto.

The most researched sports supplement. Enhances strength and muscle retention.

Keto can deplete muscle creatine stores. Supplementing maintains performance during adaptation.

Plant alkaloid with insulin-sensitizing and glucose-lowering effects.

Enhances fat loss and metabolic health. Often called 'natural metformin' in research literature.

Paired for proper balance. Zinc supports testosterone and immune function.

Keto dieters eating lots of red meat may be zinc-rich but copper-deficient without pairing.

Dual blood ketone + glucose meter. Tests BHB and glucose with one device.

The most accurate and cost-effective way to confirm ketosis. Strips are cheaper than competitors.

Non-invasive acetone breath meter. No strips or blood required.

Best for daily monitoring without ongoing strip costs. Correlates well with blood BHB over time.

Dip strips that detect acetoacetate in urine. Cheap and easy.

Useful during the first 1–2 weeks. After fat adaptation, urine strips become unreliable.

Whole-food meat bars with 1–3g net carbs. No soy, no gluten.

Best grab-and-go keto protein snack. Cleaner ingredient list than most protein bars.

Stevia-sweetened chocolate with 1–3g net carbs per serving.

Satisfies chocolate cravings without spiking blood sugar. Great for keto fat bombs.

Zero carbs, high fat and protein. Extremely crunchy.

The ultimate keto chip replacement. Also high in glycine, which supports collagen synthesis.

100% parmesan or cheddar baked into crisps. 1g carb per serving.

Satisfying crunch with no fillers. Great with dips like guacamole or sour cream.

Lab-tested for mycotoxins. Clean single-origin coffee for bulletproof preparation.

Provides sustained energy without a glucose spike. Pairs perfectly with MCT oil and ghee.

Coffee blended with lion's mane and chaga mushroom extracts.

Lower caffeine than regular coffee with added nootropic benefit from lion's mane for focus.

BHB salts that raise blood ketones for 2–3 hours without dietary restriction.

Useful during keto induction to ease adaptation symptoms. Not a replacement for dietary ketosis.