Top 3 Keto Supplements – “Get Even More Out Of Your Low Carb Ketogenic Diet”

In this video I will cover what I would consider to be the 3 most synergistic supplements to a ketogenic diet. These supplements provide a boost in a variety of the ketogenic pathways we have grown to appreciate, aiding to the breakdown and burning of fat, providing the substrates needed for energy production from fat, and giving our bodies the energy boost needed to heighten important body functions such as, brain, skeletal muscle, and immune system function. While there are a wide variety of supplements that can be considered aides to a ketogenic diet, I have narrowed down my top 3 to: Green Tea or more specifically its most active ingredient EGCG , Branched Chain Amino Acids perhaps most predominately Leucine, and Medium chain triglycerides namely the 8-carbon saturated fatty acid called Caprylic Acid.

Let me explain why!

Green Tea

I definitely wouldn’t say that green tea is the most popular synergistic supplement with a ketogenic diet, but it is highly effective in its ability to reduce the tendency to absorb fat and increase the ability to burn fat. It comes down to the potent fat oxidation that green tea promotes from it being a rich source of polyphenol catechins. In particular EGCG or epigallocatechin gallate is the most active of the catechins in green tea and is primarily responsible for the antioxidant, anti inflammatory, and metabolic effects. To break this down even further the boost in fat metabolism comes from EGCG’s direct effect on proteins and phospholipids in the plasma membrane that up regulate mitochondrial function, which we know is the energy factory for all cells in our body, therefore increasing the rate at which fatty acids are metabolized. Or in other words increasing our use of fat to produce energy. In a ketogenic diet where we are primarily depending on fat metabolism for energy, we can see how this boost in fat oxidation can provide improvements in ketone production and can promote further weight loss in the form of body fat or adipose tissue. In addition the naturally occurring caffeine in green tea works synergistically to boost metabolism.


The branched chain amino acids consist of three essential amino acids, meaning they must be consumed and can not be manufactured inside the body, these 3 are: leucine, isoleucine, and valine. We know that in metabolism fueled by glucose protein and amino acid breakdown is inevitable which is what prompts athletes trying to build lean muscle mass to supplement BCAAs. While the ketogenic metabolism has been proven to spare these BCAAs, they also play larger rolls, making their heightened levels even more valuable. As discussed in the “ketogenic effects of muscle building” video, Leucine is able to take on the role of insulin, that is suppressed in a ketogenic diet, and effectively promote muscle protein synthesis. On a smaller cellular level these BCAAs are able to replenish the intermediates for cellular energy cycles, which is a huge benefit in a ketogenic diet were glycolysis is lowered and cellular pyruvate is not as available. In other words BCAAs are able to be broken down into important substrates for cellular energy production, which aids in overall higher energy levels.


Medium Chain Triglycerides are some what of a staple of the ketogenic diet. The structure that allows MCT’s to be metabolized quickly, provides pathways for ketone production even in unadapted individuals. The uses of MCTs can range from a daily ketone boost to aiding in the elimination of the tough to deal with side effects of keto adaptation. Tryglycerides in general are made up of a glycerol bound to three fatty acids, and are ingested, stored and more commonly referred to as fats. The differentiating factor between long chain and medium chain triglycerides are the length of the fatty acids that make up their structure. These shorter, medium chain fatty acids, are metabolized in the liver so readily that they are pushed to the front of the line even before simple carbohydrates, resulting in ketone production even when carbs and glucose are present. This is the mechanism that helps decrease the lack of energy and brain fog during the short keto adaptation phase. The MCT’s promote ketone production before nutritional ketosis has been reached, making up for the deficit in energy due to the considerable reduction in available energy from carbohydrates when switching to a ketogenic diet. The fact that these MCTs are broken down even before carbohydrates makes them a promising supplement even for a diet regimen including carbs, as a way to reap the benefits of the small increase in ketone production without achieving nutritional ketosis.

  • What time would be the best to take leucine? post workout? thanks for all the content!

  • What ratio of BCAAs are the most efficient for muscle gain? 2:1:1, 8:1:1, or even 20:1:1?

  • I use bitters and lime originally to combat heartburn but found that it helped treat kidney pains during adaptation. Bitters simulate bile, and can help your liver and gall bladder adjust to the increase in dietary fats. Lime is notoriously alkalising, and my assumption is that it helps regulate ketoacidosis. That's about the depth of my knowledge and would love some more info. There isn't much literature on bitters as a dietary supplement, much less from a keto perspective.

  • Amazing video, but how do you refeed, if ever, and how long does it take you to get back to ketosis after the refeed? Also if i wanna bulk up clean pure muscle and burn fat in the same time should I change my ratios to 65% Fat 30 protein and 5% carbs?

  • Thanks, great video

  • thanks for the informative post. can you please recommend a good source of Lucin supplements?

  • One of the best natural wholefood sources of MCT or Medium chain fatty acids is coconut oil

  • salt

  • Hello. Great vid. May I ask what dosage of BCAAs you recommend and timing. You mention low dose to prevent insulin spike, does this equate to 1 g maybe? Also, even is leucine does cause an insulin spike, wouldn't it be short lived as long as it was consumed on its own without any carbs since there is no further insulin drive?

  • nice vids dude

  • I thought Leucine promoted an insulin spike?

  • But BCAA's are already in Whey protein. Are you saying to use them separately?

  • Thank you for posting these videos. Very useful and informative for those beginning a KETO diet.

  • I LOVE your videos but Where are your sources!!!?

  • I thought branched-chain amino acids spiked insulin?

  • HOLY SHIT! your videos are amazing, keep it up

  • Wow. Absolutely love your videos and succinct scientific explanations! If I understand correctly… if the body prefers MCT over all other fuel sources to make ketones, would that result in decreased fat loss for those of us trying to lose weight? I'd prefer my body to use my unwanted fat stores instead of MCT. I understand the benefit of mental clarity and need for energy during keto adaptation and for endurance athletes, but I am unclear of the benefit of MCT when it comes to the goal of burning fat. Thanks so much and keep making videos!!!

  • I dislike how you keep saying that "Leucine takes the role of insulin". I know that Leucine plays important roles in the regulation of insulin secretion and cell metabolism of pancreatic β cells but it does not replace Insulin as far as I know.
    I would love to know the source you got that knowledge from.

    Still enjoy the videos alot and I am not hating or trying to make you look bad, I am just curious.

  • hi . i'm type 2 diabetic 22 years old , 132 pounds and i take metformin . can i build muscles on keto diet . or it only works for healty poeple ?! bcz i have insulin resistance and i'm wondering how can i build muscle without insulin response that drives amino acids from bloodstream into the muscles ? does muscle protien synthesis occur without insulin ?!