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[21 Amazingly Simple] Keto Pancake Topping Ideas

What better way is there to start the day than with some bacon and eggs? I'll give you one, keto pancakes! 

Or any time for that matter, lol.

While I usually save keto pancakes for the weekends or as a special treat, nothing beats a stack of pancakes with a dollop of butter and a drizzle of syrup. 

Figuring out what to put on your keto pancakes can be a challenge, so here are just a few of the different ideas I've found and used myself.

What are some keto pancake topping ideas? Some keto-friendly pancake toppings include:

  • Sugar-Free Syrup
  • Greek Yogurt
  • Berries
  • Nut butter (Almond, Peanut, Macadamia) Sour Cream with berries
  • Confectioner's Erythritol
  • Sugar-Free Jams
  • Lemon Curd
  • Heavy Whipping Cream
  • Sugar-Free Marshmallow Fluff
  • Sugar-Free Chocolate Chips
  • Butter
  • Cream Cheese
  • Mascarpone
  • Cottage Cheese
  • Bacon bits
  • Cinnamon
  • Coconut

And that's just scratching the surface. 

In this article, I'll go over what kind of pancakes are keto-friendly and give you some delicious ways to dress them up and make them tastier. 

Keto pancake topping ideas pinterest

Can You Eat Pancakes On A Keto Diet

While you can't eat your traditional white-flour based pancakes, many keto-friendly recipes are quite tasty and extremely low-carb. 

What's even better is that many of these keto pancake recipes can double as a waffle for those who prefer to go that route.

Also, there are many keto-friendly pancake mixes available at your local grocery store and online that are ready-to-go.

A few of my favorite:

  • HighKey Keto Pancake And Waffle Mix
  • Keto and Co Keto Pancake And Waffle Mix
  • Birch Benders Keto Pancake And Waffle Mix

If you're looking for a replacement for your carb-based pancakes, oatmeal, or grits, you have many choices.

How many carbs are in “regular” pancakes?

The average “regular” pancake from a generic recipe or even using a mix like Bisquick or Aunt Jemima will set you back 22 grams of net carbs per 6″ (77g) pancake. 1https://nutritiondata.self.com/facts/baked-products/5061/2

Not keto-friendly.

21 Keto Pancake Topping Ideas

Now, the moment you've been waiting for. While it may be hard to imagine what keto-friendly toppings are available, you'd be surprised. 

Here are over two dozen keto pancake topping ideas to spruce up your breakfast (or dinner).

What can I put on keto pancakes and waffles?

For starters, almost every pancake toppings you can think of, there is probably a keto-friendly alternative just waiting to be created. 

In no particular order…

1. Butter

For those who are purists, topping your keto pancakes with a bit of butter and nothing else can be all that is needed.

2. Sugar-Free Syrups

Almost every major pancake syrup brand now carries a sugar-free variety. If you're looking for sugar-free keto-friendly syrup, I listed 19 of them with their carb counts. 

Walden Farms pancake syrup is my personal favorite when it comes to taste and consistency.

  • Purchase Walden Farms pancake syrup here

3. Nut butter

If you've never smothered some peanut butter or almond butter on a pancake, you're missing out. Almost any nut butter will work, but if you're trying to conserve as many carbs as possible, try to go with macadamia or pili nut butter.

 Can't find macadamia or pili nut butter? Get them below.

  • Purchase Macadamia Nut Butter Here
  • Purchase Pili Nut Butter Here

4. Sugar-Free Jelly

Prefer a bit of a sweeter flavor than a nut butter? Try some sugar-free jelly. Take it up even further and make it a PB&J keto pancake. 

5. Fresh Berries

I like to take fresh berries, blueberries in particular, and eat my pancakes plain with blueberries on top. I'll take a few berries and mash them while leaving the rest whole to make a simple berry compote with sugar-free syrup.

Keto pancake topping idea berries

6. Greek Yogurt

Yes, Greek yogurt is keto-friendly. Some brands are more keto-friendly than others, such as Two Good Greek Yogurt or Fage. 

Greek Yogurt adds creaminess and some extra muscle-building protein, which also helps with satiety. Try it with some berries and sugar-free syrup for a delicious and hearty breakfast.

7. Cinnamon

Sometimes a bit of cinnamon is all you need. As a child, I used to put butter, cinnamon, and a sprinkle of sugar on my pancakes. 

An excellent idea for cinnamon is to make cinnamon butter. Soften your butter, add a dash of cinnamon, and add a packet of your favorite sugar-free sweetener (I like to use either Stevia or Splenda). 

8. Pancake Tacos a.k.a “pacos”

While not “technically” a topping, this is a great idea you can use for your keto pancakes, similar to that of pigs in a blanket.

Take your pancake, add a little sugar-free syrup, place a slice of bacon, and add a small amount of whipped cream or reddi whip, then fold it up like a taco. 

9. Cream Cheese

A tablespoon of cream cheese has 0.6 grams of net carbs, and a bit less for whipped cream cheese. 2https://nutritiondata.self.com/facts/dairy-and-egg-products/16/2

10. Lemon Curd

If you're a lemon lover, you'll love lemon curd on your keto pancakes. Lemon curd is super easy to make and can be used for a variety of different purposes. 

Here is an easy keto-friendly lemon curd recipe.

Photo and recipe courtesy of Every Day Keto Recipes.

KETO PANCAKE TOPPING LEMON CURD

11. Lemon Curd Cream Cheese

You may be sensing a pattern here. Please take the above two ingredients and mix them, maybe throw in a little sugar-free maple syrup, and you have another delicious keto pancake topping.

What's better is that mixing the three ingredients above can serve as a Maple Lemon Cheesecake on its own.

12. Confectioner's Erythritol 

 If you enjoy powdered sugar, you still can with confectioner's erythritol. 

Perfect for a variety of keto-friendly baking uses in addition to serving as a keto-friendly pancake topping. 

Purchase Confectioner's Erythritol Here

13. Bacon or bacon bits

Who said pancakes always have to be super sweet? Or maybe you'd enjoy a sweet and salty treat. 

Top your keto pancakes with bacon bits and drizzle a bit of sugar-free syrup or soak your bacon in sugar-free syrup and crumble it on top. 

14. Sugar-Free Marshmallow Fluff

For a super dessert-like pancake, sugar-free marshmallow fluff is terrific. I use this marshmallow dip from Walden Farms.

Have you ever heard of a fluffernutter? Combine marshmallow and peanut butter and prepare to be amazed. Please don't knock it till you try it!

15. Sugar-Free Chocolate and Chocolate Chips

Melt your favorite keto-friendly chocolate bar, such as Lily's Chocolate, and drizzle it atop your keto pancakes. 

Another option is to sprinkle some dark chocolate chips on your pancakes for a bit more bite and crunch. 

  • Purchase ChocZero Dark Chocolate Chips Here
Sugar free chocolate drizzled keto pancakes

16. Mascarpone

Mix a bit of mascarpone cheese with a little liquid stevia and pure vanilla extract for a decadent treat pancake treat.

17. Heavy Whipping Cream

Whip up some heavy whipping cream and top your pancakes. You can also mash up some berries and mix them for a fruity whipped topping.

18. Cottage Cheese

Cottage cheese makes another excellent high-protein and satiating topping for pancakes. 

If cottage cheese is too plain, try mixing in some sugar-free syrup and berries or any one of the other toppings listed above. 

19. Caramel Syrup

If you enjoy things on the sweeter side, a bit of caramel syrup instead of sugar-free maple syrup might do the trick. 

Take up your caramel syrup up a notch by adding in some coarse salt sprinkled in to make “salted caramel.”

  • Purchase organic caramel flavored syrup here 
  • Purchase Walden Farms caramel syrup here

20. Sour Cream with Berries

Take some sour cream and mix with your favorite berries or a bit of sugar-free syrup for a sweet and tangy keto pancake topping. 

This topping is similar to the Greek Yogurt with berries, but with fewer carbs and protein with a bit more fat. 

21. Salt

Yes, you read that correctly. Salt enhances the flavor of basically EVERYTHING. 

For the ultimate in simplicity, top your keto pancakes with butter, salt, and your favorite sugar-free maple syrup.

How To Make Keto Pancakes

You have two options when it comes to keto pancakes; you can either make your own or go the store-bought route. 

Below are three of my favorite keto-friendly pancake recipes and favorite store-bought keto-friendly pancake mixes. 

Cream Cheese Pancakes 

This has to be the most simple keto pancake recipe in existence with only TWO ingredients. 

 Cream cheese and eggs. 

Photo and recipe courtesy of Bare Feet In The Kitchen

2 ingredient keto pancake recipe

Keto Coconut Flour Pancakes

Most low-carb pancake recipes call for almond flour, but this recipe, in particular, uses cassava or coconut flour. Coconut flour can be hit or miss, so you'll need to be precise with the measurements on this one. 

Photo and recipe courtesy of The Big Man's World

Coconut flour keto pancakes

Fluffy Keto Almond Flour Pancakes

Who said you couldn't make keto-friendly pancakes light and fluffy? These pancakes from Oh So Foodie are delicious and easy to make.

The secret to extra fluffy almond flour pancakes is to ensure you're using fresh baking powder. Also, beat your egg whites separately and add gradually to keep the air in. 

Follow-Along Keto Pancake Making Video

Prefer to watch someone else make it? Check this video by Low Carb Love.

Best Store-Bought Keto Pancake Mixes

Maybe baking from scratch isn't your thing… I feel you… I do. 

Sometimes we want to open the package, mix in an ingredient or two, and get to cooking. Here are a few of my favorite keto-friendly pancake mixes.

  • HighKey Keto Pancake And Waffle Mix
  • Keto and Co Keto Pancake And Waffle Mix
  • Birch Benders Keto Pancake And Waffle Mix

Other Ideas Besides Keto Pancakes For Your Toppings

Now that you have an entire list of what to top your keto pancakes with, you ALSO have a whole list of toppings for many other foods. 

Here are just a few ideas you can use these low-carb pancake toppings for

  • Unsweetened plain greek yogurt
  • Chaffles
  • Crepes
  • Ice cream
  • Noatmeal
  • Scones
  • Cheesecake
  • Keto Bread

Keto Pancake Topping Idea Takeaway

With a bit of imagination, the possibilities of what you can top your keto pancakes with are endless. There's no need to feel deprived on a ketogenic diet with so many great substitutions. 

[3 Reasons Why] Keto Makes You Feel Cold

When I first gave a ketogenic diet a shot, I was somewhere out in the middle of nowhere in average temperatures reaching 115 degrees. As I began to lose weight, I wondered why I felt cold despite blazing hot temperatures. My hands and feet were icy. 

Imagine wearing gloves and thick socks in the desert; I was THAT cold. 

I began searching for answers way back then when there weren't very many resources, but I listed the possible reasons you may be feeling cold while following a ketogenic diet.

Does ketosis make you cold? Being in ketosis can lead to your core body temperature dropping or experiencing coldness in your outer limbs, such as your hands and feet, for the following reasons.

  • You're losing fat
  • Not eating enough calories
  • Reduction in thyroid output

In this article, I will go a little more in-depth on the three reasons I listed above. Also, I'll go over some other potential reasons you may be feeling cold while following a ketogenic diet and what to do about it. 

Does ketosis make you feel cold pinterest

Why Do I Feel Cold On Keto?

While you may be feeling cold, whether all over or just in your outer extremities (hands and feet), there are a few reasons this could be.

Not all the reasons I'll cover are only due to being in ketosis (though some are) but are more due to dieting in general. 

 Some minor reasons why you may feel cold while on keto may be due to you experiencing the keto flu, implementing fasting or intermittent fasting, or it's merely just colder, and it happened to coincide with you starting a ketogenic diet. 

In the following section, I'll cover the three main reasons you may feel cold while in ketosis, then I'll cover some of these minor reasons afterward.

3 Reasons You May Feel Cold While In Ketosis

Here are the main culprits while you may be feeling a bit chilly on a ketogenic diet.

You're losing fat

One of the most obvious reasons you may feel colder is because you're losing fat. After all, your primary reason for using a ketogenic diet is to shed some weight.

A primary purpose of body fat, aside from cushioning vital organs and serving as an energy reserve, is to provide insulation. 

Yes, very much like the insulation you would surround your home with or why you would wear an oversized puffy jacket in the winter. 

 When you lose fat, you will naturally begin to thin (lose) some of that insulation. You may be more sensitive to cold because you have less fat to keep you warm. 

Also, losing weight leads to what is known as metabolic adaptation. You may have even heard of this phenomenon under a more scary name like “starvation mode.”

Which doesn't exist btw.

As you lose weight, your body lowers its metabolic rate to conserve energy; it doesn't want to lose weight. The only thing your body wants to do is keep you alive, and when it senses energy (food) is low, it compensates to maintain equilibrium. 

Solution
Technically, the only thing you can do here is to stop losing fat.

Too few calories

Yes, there is such a thing as eating TOO LITTLE. While I know you want to lose fat as fast as possible, sometimes losing too quickly can be counterproductive. 

The actual definition, and how we can quantify calories, is because a calorie is a unit of energy. More precisely, a calorie is defined as the amount of heat needed to raise a gram of water by one degree. 3https://en.wikipedia.org/wiki/Calorie 

You may have heard of the analogy before, but think of food as fuel, and your body is the furnace. The more fuel you put into the stove, the hotter the stove will burn. 

 It only makes sense that the less fuel (food) you eat, the less heat will be produced.  

In this study, middle-aged adults who consumed an average of 1,769 calories had significantly lower body temperatures than those who consumed between 2,300 and 2,900 calories. 

Additionally, when calories are meager (<800) per day, Thyroid (T3) levels drop, but more about that coming up. 2https://pubmed.ncbi.nlm.nih.gov/6772921/ 

Solution
Make sure you're eating ENOUGH calories. A good ballpark figure to lose weight can be calculated by multiplying your body weight in pounds by 10 to 12.

For example, a 150-pound individual would be eating between 1500 and 1800 calories per day. 

Reduced thyroid levels

Triiodothyronine, most commonly referred to as T3, is the primary active thyroid hormone responsible for most of the metabolic effects in your body.

T3 levels are related to both the carbohydrate content of a diet AND calorie levels. However, calories aren't too critical a factor unless eating deficient levels of calories. 

What's this mean for you, the ketogenic dieter? 

Essentially, if calorie levels (>800) are adequate, then the next most significant determining factor for regulating T3 levels is the number of carbohydrates you eat.

Since carbohydrates are severely restricted to usually less than 50 grams per day, and often a lot less, you essentially end up with diet-induced hypothyroidism.

Many people who've experienced an underactive thyroid (hypothyroid) or suffer from an autoimmune disorder such as Hashimoto's will have a lower body temperature than average ~98.6

 While this may be seen as a negative on the surface, your body's ability to decrease T3 levels is thought to be one of the determinants of why a ketogenic diet is protein sparing, a.k.a spares muscle and lean mass. 

However, don't take this as me saying that you can't lose muscle on keto, because you definitely can.

You have to take the good with the bad. 

Solution
If calorie intake is adequate (see above), then the only additional factor is carbohydrate intake. You can either raise carbs slightly, which may or may not take you out of ketosis, or accept slightly lower T3 levels.

Within the context of a ketogenic diet, slightly lower T3 levels may be advantageous. Additionally, whether you're knocked out of ketosis doesn't inherently mean you'll stop losing fat. 

Is Being Cold A Sign Of Ketosis?

I wouldn't put feeling cold as a good indicator that you're in ketosis. Instead, the two methods I would suggest to test if you are in ketosis would be a simple urine test strip found at your local drug store or a blood ketone meter, which is considered the gold standard. 

A blood ketone meter is similar to what a person with diabetes would use to test their blood sugars, except these meters test both blood sugar and blood ketone levels. 

  • Purchase a blood ketone meter here.

If you're not too worried about knowing for sure whether you're in ketosis or not, there are other subjective measures you can look out for. 

Here are a few signs and symptoms that you may be in ketosis:

  • Increased focus
  • Appetite suppression
  • Keto breath
  • Keto insomnia
  • Keto flu

Does Keto Flu Make You Cold?

If you've never heard of the keto flu, it's exactly how it sounds, except you don't actually have the flu. 

When people experience the keto flu, they share many of the same signs and symptoms as the common influenza flu that comes every year.

Symptoms of the keto flu include:

  • Tiredness
  • Irritability
  • Nausea
  • Brain fog
  • Dizziness

Feeling cold CAN be a sign that you may be suffering from the keto flu. However, if that is the only symptom you have, I would venture to say that you're not experiencing the keto flu.

Which is a good thing.

How Long Does Keto Flu Last?

Keto flu can last anywhere from one to three weeks on average, but there are things you can do to prevent it from happening in the first place or shortening its duration exponentially. 

I find that most people experience the keto flu do so due to not taking in enough electrolytes. When starting a ketogenic diet, your body is flushing out excess water from the lowered carbohydrates and usually a change in food sources.

 To help combat this, not only must you make sure you're well-hydrated, but you need to make sure you're getting in enough electrolytes, primarily sodium and potassium. 

I highly recommend individuals salt their food liberally and to taste along with increasing consumption of potassium-rich vegetables like dark leafy greens and including avocados. 

Another great way to get in electrolytes easily is to supplement them with an electrolyte drink.

Here are a few of the electrolyte supplements I recommend.

  • Keto Vitals
  • LMNT Recharge

Why You Feel Cold When Fasting

Another reason I mentioned earlier was that you might feel cold because you're implementing fasting or intermittent fasting. 

It's quite common for those who follow a ketogenic diet to start implementing intermittent fasting, whether intentionally or unintentionally. Also, a lot of ketogenic dieters get into extended fasts 24+ hours.

During these fasting periods, it's quite normal to feel cold at times. 

The most apparent reason you may feel cold during a fast is that you're not digesting any food. Your body requires energy to digest food, and during the digestion process, heat is released as a result.

Additionally, you may feel cold when fasting because blood flow is diverted to other body parts, especially your vital organs. While going through prolonged periods without food, your body may do this as a survival mechanism to keep you alive.

Lastly, when glucose levels drop, as what happens when you're fasting, the production of a hormone called orexin is inhibited. Orexin neurons help regulate body temperature by promoting wakefulness and increasing body temperature. 3https://pubmed.ncbi.nlm.nih.gov/11393177/ 

A simple solution to increase orexin levels during fasting is to drink coffee (or any source of caffeine).

Does Keto Make You Cold? The Takeaway

There are both ketogenic and non-ketogenic reasons why you may be feeling a bit more sensitive to cold when starting your keto diet. 

A few reasons you may feel cold include losing some fat (insulation), eating too few calories, and a possible drop in thyroid levels, among a few others. 

Feeling cold shouldn't be much cause for concern. However, if you find that the coldness is an inconvenience to the rest of your daily activities, raising calories slightly or including a few more carbohydrates may alleviate the symptoms. 

Frequently Asked Questions

Is it normal to feel cold when losing weight?

If you're losing weight through caloric restriction, you may definitely start to feel cold as the body slows down its metabolism as a response.

Does ketosis cause chills?

When you switch to a keto diet it may affect your Thyroid function. As your T3 levels fall, the temporary drop could cause you to feel chills, and brain fog, and suffer high levels of fatigue.

Do cold hands mean I'm losing weight too fast?

Yes, colds hands can mean that you're losing weight dangerously fast. Whenever you engage in a severe calorie restriction, your metabolism will slow down and will cause cold hands.

21 Amazingly Keto Friendly Hot Sauces

There was once a time when I put hot sauce on EVERYTHING. Do you know how that Frank's red hot sauce commercial goes? Ya, that was me. 

Most hot sauce found on the store shelf or online can be used while following a keto diet. Many hot sauces are made with the same essential ingredients that do not contain any, or very minimal, carbohydrates. Hot sauce may be one of the most keto-friendly condiments a person can use.

I don't know what it was, but I think it was the military and the people I hung around that got me into hot sauce. I had to carry a bottle of hot sauce with me wherever I went. 

In this article, I'll go over what makes something “keto-friendly,” what goes into hot sauce, and then list out 21 unique and easily accessible hot sauces you can use for your keto diet. 

Keto friendly hot sauces pinterest

Can You Have Hot Sauce On The Ketogenic Diet?

Hot sauce is perfectly acceptable to use a condiment when following a ketogenic diet.

 Most hot sauces are made with basic ingredients that don't have many if any, carbohydrates. This makes hot sauce one of the most keto-friendly condiments you can use on a ketogenic diet, and you don't have to stingy with the pouring of it either.  

When it comes to hot sauce and keto, use it until your heart's content.

Of course, there are a certain number of hot sauces you should stay away from, and I'll explain that later on in this article. 

 

What Hot Sauce Is Keto Friendly?

As I stated, most hot sauce you'll find at your local grocery store is keto-friendly. 

If you were to look at some of the most common hot sauces available, you'll find that most of them are made of the following ingredients.

  • Red Pepper of some sort
  • Salt
  • Garlic
  • Vinegar

All of the ingredients above are considered keto-friendly.

Franks red hot keto friendly

What Makes An Item Keto Friendly?

As I mentioned, almost all hot sauce is considered keto-friendly, but there are a certain few that MAY NOT be. 

While the majority of hot sauce is composed of the same essential ingredients, there are a few that may include added carbohydrates in the form of flavors or sugars to give it a different taste, 

 Now, when it comes to something being keto-friendly, that will generally mean that an item has very few, if any, carbohydrates. 

However, there is a caveat to that; those individuals, maybe you, that can eat more carbohydrates than another person and stay in ketosis, will be able to find more items that are “keto-friendly.”

Let me explain further.

If you can only consume about 20 carbohydrates and your friend Suzy can eat 50 carbohydrates and still be in ketosis, they have a little more freedom when it comes to food choices.

In essence, your friend Suzy would have a bigger budget to spend.

There are no foods that are inherently keto or not keto. Instead, all foods fall on a spectrum of eating very little, if any, all the way to eat to your heart's content. 

Hot sauce, at least most of them, fall into the far right of that spectrum.

21 Amazing Keto Approved Hot Sauces

Now that we got the technical stuff out of the way, what are some keto-friendly hot sauces that you can include on a ketogenic diet? 

Here are some of the most popular brands that are easily accessible at your local grocery store or online on sites like Amazon and won't break that carb budget.

Hopefully, your favorite one is on the list, but if it's not, please shoot me an email and let me know which one you have a question about.

Tapatio

Is Tapatio hot sauce keto-friendly? Tapatio hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams 

Ingredients: water, red peppers, salt, spices, garlic, acetic acid, xanthan gum, sodium benzoate

  • Purchase Tapatio Hot Sauce Here

Cholula

Is Cholula hot sauce keto-friendly? Cholula hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: water. salt, dried peppers vinegar, garlic, spices, natural flavors, xanthan gum, dried garlic

  • Purchase Cholula Hot Sauce Here

Tabasco

Is Tabasco hot sauce keto-friendly? Tabasco hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: distilled vinegar, red pepper, salt

  • Purchase Tobasco Here

Texas Pete

Is Texas Pete hot sauce keto-friendly? Texas Pete hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: vinegar, aged peppers, water, xantham gum, benzoate of soda

  • Purchase Texas Pete Hot Sauce Here

Frank's RedHot

Is Frank's RedHot sauce keto-friendly? Frank's RedHot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: aged cayenne red peppers, distilled vinegar, water, salt, garlic powder

  • Purchase Franks RedHot Sauce Here

Louisiana Hot Sauce

Is Louisiana hot sauce keto-friendly? Louisiana hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: aged peppers, vinegar, salt

  • Purchase Louisiana Hot Sauce Here

Crystal Hot Sauce

Is Crystal hot sauce keto-friendly? Crystal hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: aged red cayenne peppers, distilled vinegar, salt

  • Purchase Crystal Hot Sauce Here

Valentina Hot Sauce

Is Valentina hot sauce keto-friendly? Valentina hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: water, chili peppers, vinegar, salt, spices, sodium benzoate

  • Purchase Valentina Hot Sauce Here

Taco Bell Hot Sauce

Is Taco Bell hot sauce keto-friendly? Taco Bell hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: water. tomato puree, vinegar, jalapeno peppers, salt, chili pepper, dried onions, spices, xanthan gum, sodium benzoate, potassium chloride, maltodextrin, yeast extract, datem, natural flavor

  • Purchase Taco Bell Hot Sauce Here

La Costena Mexican Hot Sauce

Is La Costena Mexican hot sauce keto-friendly? La Costena Mexican hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: water, carrot, red jalapeno pepper, vinegar, onion, iodized salt, dried peppers, wheat flour, xanthan gum, condiments, spices, sodium benzoate, potassium sorbate, citric acid, red 40, lemon, MSG

  • Purchase La Costena Mexican Hot Sauce Here

Sriracha Hot Sauce

Is Sriracha hot sauce keto-friendly? Sriracha hot sauce is keto-friendly with only 1 gram of net carbs per serving. However, you should be mindful of the amount you use as it can begin to add up.

Net carbs: 1 gram per teaspoon (5g)

Ingredients: chili, sugar, salt, garlic, distilled vinegar, potassium sorbate, sodium bisulfite, xanthan gum

  • Purchase Sriracha Hot Sauce Here

Nando's Hot Sauce

Is Nando's hot sauce keto-friendly? Nando's hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: water, vinegar, lemon, onion, salt, serrano chili, vegetable oil, spices, garlic, stabilizers, antioxidant

  • Purchase Nando's Hot Sauce Here

Secret Aardvark Hot Sauce

Is Secret Aardvark hot sauce keto-friendly? Secret Aardvark hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: White wine vinegar, Roasted tomatoes, Habanero peppers, Onion, Carrot, Sugar, Prepared mustard (vinegar, water, mustard seed, salt, turmeric, paprika), Water, Kosher salt, Cornstarch, Herbs, and Spices.

  • Purchase Secret Aardvark Hot Sauce Here

Dave's Original Insanity Hot Sauce

Is Dave's Original Insanity hot sauce keto-friendly? Dave's Original Insanity hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: Tomato sauce, onions, hot pepper extract, hot peppers, vinegar, spices, soy oil, garlic, and salt

  • Purchase Dave's Original Insanity Hot Sauce Here

Mad Dog 357 Hot Sauce

Is Mad Dog 357 hot sauce keto-friendly? Mad Dog 357 hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: vinegar, chile extract, evaporated cane juice, habanero peppers, garlic, onion, 160,000 Scoville cayenne peppers, spices, xanthan gum.

  • Purchase Mad Dog 357 Hot Sauce Here

Marie Sharp's Hot Sauce, Habanero Pepper

Is Marie Sharp's hot sauce keto-friendly? Marie Sharp's hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: red habanero pepper, fresh carrots, vinegar, onions, salt, lime juice, garlic

  • Purchase Marie Sharp's Hot Sauce, Habanero Pepper Here

Yellowbird Habanero Hot Sauce

Is Yellowbird Habanero hot sauce keto-friendly? Yellowbird Habanero hot sauce is keto-friendly with 2 grams of net carbs per serving of 1 tablespoon.

Net carbs: 2 grams per tablespoon (15g)

Ingredients: Organic carrots, organic onions, organic habanero peppers, organic distilled vinegar, organic garlic, organic tangerine juice concentrate, salt, organic dates, organic raisins, organic lime juice concentrate

Purchase Yellowbird Habanero Hot Sauce Here

Satan's Blood Chile Pepper Extract Hot Sauce

Is Satan's Blood Chile Pepper Extract hot sauce keto-friendly? Satan's Blood Chile Pepper Extract hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: chile extract, polysorbate 80, red wine vinegar

  • Purchase Satan's Blood Chile Pepper Extract Hot Sauce Here

Gator Hammock Hot Sauce

Is Gator Hammock hot sauce keto-friendly? Gator Hammock hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: aged cayenne peppers, vinegar, crushed and ground peppers, garlic, salt, other spices

  • Purchase Gator Hammock Hot Sauce Here

Aunt May's Bajan Pepper Sauce Hot

Is Aunt May's Bajan Pepper hot sauce keto-friendly? Aunt May's Bajan hot sauce is keto-friendly with only 1 gram of net carbs per one teaspoon serving.

Net carbs: 1 gram per teaspoon (8g)

Ingredients: Mustard, Glacial Acetic Acid, Water, Onions, Peppers, Salt, Sugar, Corn Starch, Tumeric

  • Purchase Aunt May's Bajan Pepper Sauce Hot Here

Melinda's Hot Sauce

Is Melinda's hot sauce keto-friendly? Melinda's hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: habanero peppers, fresh carrots, onions, lime juice, vinegar, garlic, salt

  • Purchase Melinda's Hot Sauce Here

Benefits Of Hot Sauces Besides Flavor And Heat

You'll be happy to hear that hot sauce has more benefits to it than just adding extra flavor and heat to your food, most of which come from peppers active compound, capsaicin. 

May reduce the risk of type 2 diabetes

Hot sauce contains capsaicin, which is an active component found in chili peppers. In one study, regular consumption of a chili containing meals helped to prevent hyperinsulinemia. 4https://academic.oup.com/ajcn/article/84/1/63/4633023

Hyperinsulinemia is when there is more insulin in your blood than what is considered normal.

May help with weight loss

Capsaicin reduces ghrelin levels, a hormone that is often referred to as the “hunger hormone.” Additionally, capsaicin raises levels of GLP-1, which is an appetite-suppressing hormone. 

It goes without saying, but I'll say it anyway… Most people end up quitting their diets because hunger ends up getting the best of them. It's happened to me (numerous times), and I'm sure it's happened to you as well.

If something can help with hunger on a diet AND give it some flavor, that's a no brainer.

Contains antioxidants and vitamins

The ingredients found in hot sauces not only spice up your life (and your mouth), but the hot sauce adds a bit of Vitamin A, C, folate, magnesium, and potassium to your keto diet.

May reduce inflammation

Capsaicin is a potent antioxidant that protects your body and its cells from free radicals. When there is an imbalance of free radicals and antioxidants in the body, we can get oxidative stress and inflammation.

At the root of many diseases is chronic inflammation, with chronic inflammatory diseases such as:

  • rheumatoid arthritis
  • heart disease
  • stroke

Other Keto-Friendly Condiments You Can Use On The Ketogenic Diet

Now that you know hot sauce is keto-friendly, you may be wondering what other condiments you can spice your dishes with. 

To name a few keto-friendly condiments.

  • Soy sauce
  • Fish sauce
  • Mustard
  • Sugar-free Ketchup (used sparingly)
  • Sugar-free BBQ Sauce (used sparingly)

Ways To Use Hot Sauce On Keto

If you've never been creative in the kitchen, now may be a great time to start. Besides pouring hot sauce on your food, here are a few other ideas you can use.

  • Stirred into ketchup
  • Combined with mayo (Spicy mayo anyone?)
  • Sauce for hot wings (besides some ranch dressing of course)
  • Marinade
  • Folded into scrambled eggs

Make Your Own Keto-Friendly Hot Sauce

Want to make your own keto-friendly hot sauce? Check out this video for an easy to make fermented hot sauce.

Keto-Friendly Hot Sauce Takeaway

Hot sauce is not only delicious but quite keto-friendly. Almost 99% of the hot sauces you'll find on the shelf can be used as a condiment while following a ketogenic diet.

Bear in mind; certain hot sauces have added flavors or sweeteners, so be cautious when it comes to some certain craft hot sauce brands. 

Can I Take Melatonin On Keto? [What You Need To Know]

I remember the first time I started a ketogenic diet; it felt as I had insomnia for the first time in my life. I wondered if I could take sleep aids like melatonin on keto and this is what I found.

Melatonin supplements can safely be taken while following a keto diet without disrupting ketosis. Melatonin is a naturally occurring hormone produced by various tissues in the body. The supplement form should not contain any carbohydrates unless it is in candy or a flavored beverage.

One of the first supplements I tried to help me with my keto insomnia was melatonin, and it worked. Naturally, I wondered if melatonin would hinder my weight loss progress and dug into melatonin research. 

In this article, I will delve deeper into melatonin, what it does, other benefits, the best brands to take, and whether or not you SHOULD be taking it long term.

Can you take melatonin on keto PINTEREST

Can I Take Melatonin On Keto?

The good news is that you can supplement melatonin while following a ketogenic diet. The only caveat here is that you don't purchase a melatonin supplement such as a sugar-filled candy or drink.

Otherwise, melatonin is perfectly safe and can be useful and help you fall asleep much quicker while following a ketogenic diet.

Will Melatonin Kick You Out Of Ketosis?

What most people don't realize is that ketosis is a metabolic state. Meaning, it's a process that occurs in your body when there is a lack of carbohydrates.

Furthermore, this means that to get into AND stay in ketosis, it merely requires you severely reduce the number of carbohydrates you consume. This also means that this process also doesn't depend on how much fat you eat.

You heard that correctly.

You can get and stay in ketosis while consuming very little if any, fat. 

Though I wouldn't recommend going that route for most individuals. 

Since melatonin doesn’t have any carbohydrates, it is considered safe and keto-friendly. Of course, if you are eating melatonin gummies or drinking a melatonin drink of some sort, chances are it may have added sugars.

What Is Melatonin?

Most people don't realize that melatonin isn't a mineral, vitamin, or ingredient found in some exotic plant; it's a hormone.

The hormone melatonin is made by your pineal gland in response to darkness and helps regulate your circadian rhythm (internal 24-hour clock).2https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

Pineal gland melatonin keto

How Is Melatonin Made?

You may be wondering, how is melatonin made if it's a hormone our body produces? 

And that's a fair question.

Melatonin supplements are made in two different ways, naturally or synthetically. 

The natural form of melatonin is made from the pineal gland of animals. Remember, it's your pineal gland that creates the hormone for you.

The other form of melatonin is synthetically made in a lab. 

What Does Melatonin Do?

Naturally, you're now wondering how does melatonin work exactly? 

Another fair question. 

When your body senses darkness, as when the sun begins to set, your pineal gland begins to produce and release melatonin into your bloodstream.

 Melatonin acts to regulate your circadian rhythm (internal 24-hour clock) and helps you fall asleep.  

Your circadian rhythm is why you may naturally wake up at a certain time without an alarm clock because technically, you have one internally. 2https://pubmed.ncbi.nlm.nih.gov/15459246/

Benefits of Supplementing With Melatonin

Besides helping those who may have trouble falling asleep, melatonin does have other benefits for those who wish to supplement with it.

Help with jet lag

You have a hard time falling asleep at the same time when switching time zones because your circadian rhythm is aligned with your time zone at home.

 This effect is more pronounced when traveling eastward vs. westward.3https://pubmed.ncbi.nlm.nih.gov/24780537/

Melatonin and jetlag on ketogenic diet

May reduce pre and post-operative anxiety

When compared to a placebo, melatonin helped to reduce pre and post-operative anxiety.4https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6464333/

Delayed sleep-wake phase disorder

Delayed sleep-wake phase disorder is considered the most commonly encountered circadian rhythm sleep-wake disorder.5https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803043/ 

Essentially, as the name implies, there is a delay in when the body senses it is dark and prepares itself for bed. As a result, the individual is forced to sleep later and want to wake up later.6https://www.ncbi.nlm.nih.gov/pubmed/26414986

Melatonin can be useful to help initiate the onset and subsequently assist with falling asleep.

May support eye health

Melatonin boosts antioxidant benefits that may help lower the risk of age-related macular degeneration (AMD). 7http://www.ncbi.nlm.nih.gov/pubmed/16399908 Some individuals experience dry eyes on keto.

May help with heartburn and stomach ulcers

Do you experience heartburn on keto? Melatonin's potent antioxidant properties may help alleviate heartburn and treat stomach ulcers. 8https://www.ncbi.nlm.nih.gov/pubmed/204432209http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2821302

May increase growth hormone levels in males

Human growth hormone is a hormone that is released while you sleep. Studies have shown that melatonin can influence pituitary hormone secretion, one of those being HGH. 10https://pubmed.ncbi.nlm.nih.gov/10594526/11https://pubmed.ncbi.nlm.nih.gov/8370132/

Other benefits

As mentioned previously, melatonin is a powerful antioxidant. Melatonin has different anti-cancer properties and general neuroprotective effects. 

How Much Melatonin To Take?

There is currently no standard dose of melatonin that is widely prescribed. 

For helping regulate your sleep cycle and falling asleep, you can uses doses between 0.5mg and 5mg. Some supplements do contain higher amounts of melatonin, but the benefits of melatonin are not dose-dependent. 

 Taking more melatonin WILL NOT help you fall asleep faster.  

Is It Bad To Take Melatonin Every Single Night?

There have been a handful of large scale studies. Both studies, which lasted as long as a year, found that melatonin's continued use did not result in tolerance build up. 12https://www.ncbi.nlm.nih.gov/pubmed/2184505313https://www.ncbi.nlm.nih.gov/pubmed/2071286914https://www.ncbi.nlm.nih.gov/pubmed/21091391  This means melatonin still exerts its effects after prolonged usage. Unlike caffeine, no tolerance build-up requires increased dosage or withdrawal associated with prolonged use.  

Is Melatonin Safe?

Supplementing with melatonin is considered safe and not associated with any negative feedback. 

Is Melatonin Addictive?

Supplementing with melatonin isn't considered addictive.

Are Melatonin Gummies Keto?

As I mentioned previously, all melatonin supplements are considered keto-friendly. However, the exception to that statement is if the supplement is delivered in a way that includes added carbohydrates to the mix.

In this case, melatonin gummies or melatonin sleep mixes are generally flavored and have added sugars to make them more palatable. 

Are melatonin gummies keto? Melatonin gummies are generally filled with added sugars and should be avoided. However, if the supplement is sugar-free or very low in carbohydrates, it should generally be safe to include.

Melatonin gummies not keto

Recommended Brands of Melatonin

When it comes to melatonin supplementation, there is a large discrepancy in what the label claims it has and what it has. Meaning, what the label says it has and what it has are two different things.

 What's ecven scarier is that more than 70% of melatonin supplements weren't within 10 percent of what the label claimed it had. Certain melatonin supplements had as low as 83 percent less and high as 478 percent more than the label claimed.15https://jcsm.aasm.org/doi/10.5664/jcsm.6462 

For this reason, it's best to stick with supplements that have been third-party tested. i.e., tested by an independent lab.

Here are a few brands of tested melatonin supplements that have what they say they have.

  • Puritan's Pride Premium Super Strength Melatonin
  • Nature Made Melatonin
  • NOW Foods High Potency Melatonin

Keto Melatonin Takeaway

Melatonin is considered a safe supplement to take to help those who struggle to fall asleep or switch time zones and shouldn't affect getting in and maintaining a state of ketosis. 

As it currently stands, melatonin is considered safe and non-habit forming. Another plus is that people don't seem to develop a tolerance to melatonin that would require doses to be increased.

It's best to start with a low dose of melatonin ~0.5mg and gradually make your way up to 5mg if results are not seen with lower doses. Just remember, a higher amount doesn't mean you'll fall asleep quicker.

Frequently Asked Questions

Can lack of sleep kick you out of ketosis?

A lack of sleep increases an individuals craving for sugary stuff and stress levels. It can also affect production of ketones in the body.

What helps you sleep on keto?

Keto insomnia is a pretty common occurrence among dieters. To avoid sleepless nights, it's a good idea to gradually reduce your carbohydrate consumption and ensure you're getting enough electrolytes.

What medications should not be taken with keto?

According to medical professionals, it's best to avoid medicines like Depakote, Zonegran, and Topamax on the ketogenic diet.

How To Improve Sleep On Keto [Keto Insomnia Remedies]

When starting a ketogenic diet, it's not uncommon to be suffering from a bit of “keto insomnia.” I've been there, and it wasn't fun at all. 

After doing a bit of research, this is what I've been able to gather. 

What causes insomnia on keto? A ketogenic diet mimics the metabolic effects of fasting. During fasting, the brain is tricked into thpinking that food has suddenly become scarce and ramps your body into overdrive to allow you to hunt and find food. 

In this article, I will explain the mechanisms behind why keto might be keeping you up at night, a.k.a giving you keto insomnia. Not only will you learn why you may be having sleep troubles on keto, but how long it may last, what you can do in the meantime, and strategies to get back to sleeping like a baby.

Does Keto Affect Sleep?

A ketogenic diet affects people's sleep differently. One person may have improved sleep while another may have the complete opposite effect. 

It's not a black or white answer, but the fact you're here means you may be part of the latter. 

 Without going too far off the deep end, fasting (complete abstinence of food) and ketogenic diets are metabolically very similar. The only difference between the two is that during a ketogenic diet, you get to eat food, and during fasting… well, you don't eat.  

You can look at the two as ‘starvation ketosis' vs. ‘dietary ketosis.' A ketogenic diet mimics the metabolic effects of fasting, except while consuming food.

During starvation, your brain is tricked into thinking that food has suddenly become scarce. When food is low, your body ramps into overdrive to practically give you the energy to go out and hunt for food so you won't starve… it's a survival mechanism.

It's no wonder why some individuals have trouble sleeping while fasting or during the early stages of a ketogenic diet. 

When fasting or starting a ketogenic diet, your body essentially activates its sympathetic nervous system, which is what is commonly referred to as the “fight or flight” part of your nervous system. 

4 Additional Reasons You May Suffer From Keto Insomnia

While the keto-adaptation period may be an overarching factor to poor sleep when starting a ketogenic diet, there may also be other culprits.

Keto Flu 

The keto flu is precisely as it sounds. Without “actually” having the flu, you may experience the same signs or symptoms you would typically have with the common influenza flu.

  • Nausea
  • Dizziness Headache
  • Lethargy
  • Runny nose
 Many of the keto flu symptoms result from an electrolyte imbalance, most notably a lack of sodium and potassium in the diet.  

To help combat the keto flu, you may want to increase your intake of potassium-rich vegetables such as leafy greens and make sure to add salt to your foods liberally. 

Alternatively, you can supplement electrolytes with one of my below recommendations:

  • Keto Vitals Electrolyte Powder
  • LMNT Recharge

Eating too little

One thing is sure: you need to be eating less than your body is burning to lose weight. However, many people who switch to a ketogenic diet feel so satiated, not hungry on keto, that they cut calories drastically.

While feeling full and satiated when attempting to lose weight is a great thing, it may result in you eating TOO LITTLE calories. 

There is often a sweet spot in how fast you should lose weight when it comes to weight loss. It is usually recommended that individuals lose between 0.5% – 1.0% of total bodyweight per week. 

Very overweight individuals may choose to lose between 1.0% – 2.0% of body weight per week, but the leaner you are, the more you should aim towards the lower end. 

This means that an individual who weighs 200 pounds should aim for a weight loss of one to two pounds of weight loss per week. By losing weight in this manner, you put yourself in a better position to maintain muscle/lean mass and have a sustainable caloric deficit.

Eating too little can often lead to an increase in stress hormones like adrenaline and cortisol during less than ideal times, such as during the nighttime. 

If you find yourself waking abruptly in the middle of the night or a lot earlier than you would like to, your stress hormones may be a likely culprit. 

Increase in stress

There are a lot of variables in life that can influence your body's stress response. While a certain amount of stress is good and causes our bodies to adapt, repeated stress can wreak havoc on your sleep. 

 The thing is, your body can't tell if you're running away from a lion or staying up late trying to file your taxes before the deadline. Your body perceives stress very much the same way no matter what it is that's causing it. 

Besides eating too little, as mentioned above, people tend to gravitate towards different “hacks” to lose weight as fast as possible. In particular, individuals like to make complete lifestyle changes when it comes to losing weight.

It's not unheard of for someone to go from sedentary and eating your (SAD) Standard American Diet to following a ketogenic diet, beginning a new exercise routine, and then throwing in something like intermittent fasting on top of it. 

Instead of trying to do everything at once, try to slowly introduce one new variable and get your body used to it before introducing another.

Waking up to pee

A common reason for interrupted sleep, especially within the first week of starting a ketogenic diet, is waking up frequently to urinate. 

On average, the human adult stores ~500 grams of carbohydrates in their muscle and liver. For every gram of carbohydrate your body stores, an additional ~3 grams of water is stored with it. 

When you begin to restrict carbohydrates, as with the case on a ketogenic diet, your body will start to use up their carbohydrate (glycogen) stores and begin to expel the tag-a-long water as a result. 

This is why you may find yourself peeing more when starting a ketogenic diet and also notice a significant drop on the scale. 

While there is only so much you can do to correct this, it's during this period that many electrolytes are flushed from your body. I would highly suggest supplementing with an electrolyte drink during the first week or two of starting a ketogenic diet.

  • Keto Vitals Electrolyte Powder
  • LMNT Recharge

Is Insomnia A Sign of Ketosis? 

I wouldn't quite put insomnia as a sign that you're in ketosis, but it might be. Besides, I wouldn't wear insomnia as a badge of honor of being in ketosis; there are many downsides to a lack of sleep. 

One notable downside of not getting enough sleep is that it could derail your weight loss efforts through various mechanisms. 

First, you're awake longer, which means more time to eat. Additionally, here are just a few other negatives when it comes to sleep and weight loss:

  • Digestion is effected
  • Poorer blood glucose control
  • Cravings for junk food increase
  • A larger proportion of weight loss from lean mass/muscle instead of fat.

How To Know You're In Ketosis Without Testing

While the only real way to know if you're in ketosis is via a blood ketone meter, there are other less costly methods such as urine test strips or tell-tale signs. 

Purchase a blood ketone meter here Purchase keto urine test strips here

Let's forget insomnia as a sign if you're in ketosis or not. And, assuming you don't want to do a blood or urine test, here are a few other signs and symptoms you may be in ketosis.

  • Appetite suppression Keto flu
  • Keto breath
  • Increased focus

Can Lack Of Sleep Kick You Out Of Ketosis?

Lack of sleep is bad news, and at the very worst, not sleeping at the extreme end can lead to death. 

Yes, death.

Fatal familial insomnia, while EXTREMELY rare, can be fatal. 

But I digress.

Lack of sleep shouldn't impede your ability to get into ketosis, that is unless it causes you to eat carbohydrates. 

 Ketosis is a metabolic state that is achieved through extreme carbohydrate restriction. This also means that you DON'T need to eat tons of fat to get into or maintain a state of ketosis.  

But I digress once again.

While lack of sleep shouldn't kick you out of ketosis, and I'd be surprised if it did, stranger things have happened.

How Long Does Keto Insomnia Last?

Let me first say that once you've become keto-adapted or ‘fat-adapted,' chances are that your sleep will naturally improve. However, this adaptation period can take anywhere from 3 weeks to a couple of months. 

So, in the meantime, we need to find ways to help cure that keto insomnia of yours. 

How To Improve Sleep On Keto

Now that we have all of those pesky questions out of the way, how can we get your sleep to improve?

Here are a few tips to help improve your sleep until you become keto-adapted. 

How to sleep better on keto:

Nighttime carbs and/or foods rich in L-Tryptophan

By saving your carbohydrates for your last meal of the day, you may naturally increase serotonin. If you'd instead not do that, you can also increase foods that are rich in L-tryptophan, such as:

  • chicken
  • eggs
  • cheese
  • fish
  • turkey

L-tryptophan is a precursor to serotonin, meaning it eventually becomes serotonin, as shown in the image below.

L-tryptophan -> 5-HTP -> Serotonin

Alternatively, it may be worth experimenting with a few more carbohydrates in your diet to see if it helps with sleep. 

The few extra carbohydrates for a good night's rest will have a much bigger return on your weight loss effort.

Maintain a conducive sleep environment

What exactly is an environment that is conducive to sleep? 

Avoid bright and blue light… or all light for that matter.

First, you can make sure that your room is dark (I'd suggest blackout curtains if that's an option). The hormone melatonin is released during the evening, but exposure to light during sleep AND even before sleep can suppress this hormone that helps us get to bed. 

16https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/#:~:text=The%20pineal%20gland%20hormone%20melatonin,synthesis%20(1%2C%202).

Another helpful accessory is blue-blocking glasses, which filter out blue light typically radiated from LED lights and electronic devices (cell phones, computers, televisions). I like to dawn mine at least 1-2 hours before I plan to snooze. 

There are also apps for your computer, such as f.lux, or Apple's nightshift on your phone that will automatically decrease the blue light that your device emits. 

  • Blue Blocking Glasses
    Need something to fit over your glasses? I got you.
  • Fitover Blue Blocking Glasses

Cool down

Second, studies show that a room temperature of around 65°F (18.3°C) is optimal. While this may seem shocking at first, your body temperature naturally drops to prepare for sleep. If your body is too warm, you may have trouble falling and staying asleep.

Another helpful piece of advice is to take a warm/hot shower before bed. 

Wait, you just said to cool down.

By taking a warm or hot shower, you're pulling the heat to the surface of your skin and away from your core, thus cooling it down.

Be quiet

The last puzzle piece for a conducive sleep environment is noise. 

You don't want heavy metal blasting or people screaming while you're trying to sleep, or maybe you do? Earplugs can be a lifesaver if your environment is generally noisy around your bedtime. 

On the other hand, some people may need noise, whether the television or ambient noise, so your mileage may vary (YMMV).

I love these ear plugs that mold to your ear

  • Purchase Ear Plugs Here.

Maintain a regular sleep schedule

Our bodies work on what's called your circadian rhythm. Your circadian rhythm regulates your sleep-wake cycles and repeats every ~24 hours, and rests primarily by exposure to light. 

Going to bed the same hour and waking up at the same time +/- 1-hour will help get your body into a rhythm and allow it to expect to get to bed at a specific time. 

If you've given these ideas a fair shot, then we can move to some more shotgun approaches, a.k.a. supplementation.

Exercise earlier

While not always possible, it may be best to get your workout in at least two to three hours before attempting to hit the pillow.

As mentioned earlier, you want to try and cool down before getting ready for bed. Working out will temporarily increase your body temperature and may affect sleep if close to bedtime.

Limit caffeine intake in the afternoon

Caffeine is a part of almost everyone's life all across the globe. However, that morning or early afternoon cup of goodness may still be affecting your sleep long after you've consumed it. 

 The half-life of caffeine is around 6-hours. This means, after around 6-hours, half of that caffeine is still in your system. After 12-hours, there is still 25% of the caffeine in STILL your system.  

If you have a problem falling or staying asleep, it's best to avoid caffeine entirely, or at least reserve it for the early part of the morning. 

Alternatively, there's an ingredient called rutaecarpine that comes from the plant evodia rutaecarpa, which has been shown to help eliminate caffeine from the body at a faster rate. 

  • Purchase rutaecarpine here.

Give yourself enough time to sleep

You might be thinking, duh… but bear with me for a second. If you know that you need 8 hours of sleep to feel good the next day, you have to allow yourself MORE than 8 hours to get the required amount of sleep.

You have to consider how long it takes you to fall asleep, if you have frequent awakenings, etc. 

While it seems like it doesn't need to be said, you may have to give yourself 9 hours in bed to get 8 hours of sleep.

 Always remember, you want quality over quantity sleep, but if you can get both then even better, 

Keto Sleep Supplements To Try

 While nutritional and lifestyle changes should always be implemented first, supplements can be a great way to act as a buffer or go-between until those take hold. 

Sleep is contingent upon being in a relaxed, parasympathetic dominant state. Therefore, we want to facilitate the production of inhibitory neurotransmitters like serotonin and gamma-aminobutyric acid (GABA) while reducing excitatory neurotransmitters' activity.

Melatonin

While I wouldn't recommend supplementing with melatonin regularly, sometimes it can help during stressful periods or when traveling and switching to a new timezone. 

However, melatonin can sometimes leave you groggy or cause you to wake up too early. Additionally, many melatonin products available over the counter are notoriously under or overdosed. 

To learn more about melatonin, you can read about it in the article I wrote on melatonin and ketosis. 

Also to note, melatonin supplements are notorious for being severely under OR overdosed, it's always best to go with a third-party tested supplement.

  • Melatonin supplement I recommend

Magnesium

A lack of magnesium has been shown to impair sleep. A lack of magnesium can result in the excitatory neurotransmitters' abnormal activity, which is the opposite of what we want.

Supplementing magnesium has been shown to improve sleep quality, especially in the elderly, who tend to have relatively low magnesium intakes compared to younger people. 2https://www.ncbi.nlm.nih.gov/pubmed/211997873https://www.ncbi.nlm.nih.gov/pubmed/12163983

For sleep, in particular, I would recommend the glycinate version of magnesium. 

  • Purchase magnesium glycinate Here.

Lavender

The scent lavendar has been shown to promote relaxation, alleviate insomnia, and even improve sleep quality.4https://www.ncbi.nlm.nih.gov/pubmed/226120175https://www.ncbi.nlm.nih.gov/pubmed/180536566https://www.ncbi.nlm.nih.gov/pubmed/165205727https://www.ncbi.nlm.nih.gov/pubmed/16131287

  • Purchase lavender here.

GABA

GABA helps regulate many of the sedative actions in your brain tissue and is crucial for relaxation. In other words, it is involved in a wide range of activities intimate with the parasympathetic nervous system (rest and digest).

  • Purchase GABA Here.

L-Tryptophan or 5-HTP

L-Tryptophan and 5-HTP are precursors to serotonin, which can also convert to melatonin. Depending on who you ask, they would tell you to supplement with either L-Tryptophan or with 5-HTP. 

My best suggestion is to try both (not at the same time) and see which one has a more pronounced effect. Both supplements are looking to accomplish the same goal, so using both simultaneously is unnecessary. 

  • Purchase L-Tryptophan Here.
  • Purchase 5-HTP Here.

Vitamin B6

Vitamin B6 is considered a cofactor to both serotonin and GABA. You can think of B6 as a “helper” that must be present before other enzymes can work their magic. 

In this case, enough B6 must be present for enough serotonin and GABA to be produced.

  • I highly recommend this version of Vitamin B6. (P5P)

Zinc

Zinc deficiency is quite common in developing countries, but as much as 12% of the population and 40% of the elderly are zinc deficient.8https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3510072/

Similar to Vitamin B6, Zinc is a cofactor in the production of GABA. 

If you're familiar with ZMA supplements, they are a combination of zinc, magnesium, and vitamin B6, which makes sense given the above recommendations.

However, many (most) ZMA supplements have less than ideal forms of the vitamins and minerals mentioned above. 

  • Purchase Zinc Here.

How Keto Can Improve Sleep

We've gone on and on about how a ketogenic diet may cause insomnia and impair sleep.

BUT

A ketogenic diet may also improve your sleep over time, so instead of with the good comes the bad… with the bad comes the good.

Improved blood sugar control

If you've ever woken up in the middle of the night hungry, hence the term midnight snack, then you may have experienced what is known as hypoglycemia, or low blood sugar. 

Your blood sugar may have risen from a carbohydrate-based meal earlier on and plummeted during your sleeping hours, causing you to wake up looking for a bite to eat. 

While following a ketogenic diet, you will have fewer highs and lows, meaning less of a chance you'll wake up due to a dip in blood sugar. 

GABA and Glutamate

From the supplement section above, you now know how vital GABA production is and its role in relaxation and, thus, sleep. 

A ketogenic diet has been shown to boost GABA levels in not only mice but humans as well.9https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/

Weight loss

I'm assuming you're utilizing a ketogenic diet for weight loss, and that's great. Why? Because obese individuals tend to sleep less, wake up more, and feel less rested than non-obese individuals.10https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5782363/

People who lose weight typically see an improvement in sleep and sleep-related ailments such as sleep apnea.11https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5782363/

The Keto, Insomnia, and Sleep Takeaway

There are a variety of reasons that a ketogenic diet may cause you to have impaired sleep. A ketogenic diet and fasting (complete abstinence from food) are similar metabolically. 

In times of fasting or limited food availability, the brain is tricked into thinking that food is scarce, and you sleep less due to different excitatory neurotransmitters and stress hormones being released. 

 Essentially, your sympathetic nervous system (fight or flight) part of your body is activated, thus leading to low quality and quantity of sleep. 

There are also other reasons that a ketogenic diet may disrupt sleep, such as eating too little, an electrolyte imbalance, and frequent awakening due to increased urination. 

While many of these symptoms and adaptations will alleviate themselves over time, you can expedite the process by making sure you're eating an adequate amount of food (and the right foods), practicing proper sleep hygiene, and possibly including some supplements.

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