The Art Of Keto

Dispelling keto misinformation and helping you lose fat.

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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).1

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. 2

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.3

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.4

Delayed sleep-wake phase disorder

Delayed sleep-wake phase disorder is considered the most commonly encountered circadian rhythm sleep-wake disorder.5 

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.6

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). 7 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. 89

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. 1011

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. 121314  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.15 

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.

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.

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:

Or if you prefer a pill

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.

Or if you prefer a pill

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. 

16

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. 

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

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.

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. 23

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

Lavender

The scent lavendar has been shown to promote relaxation, alleviate insomnia, and even improve sleep quality.4567

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).

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. 

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.

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.8

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. 

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.9

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.10

People who lose weight typically see an improvement in sleep and sleep-related ailments such as sleep apnea.11

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.

Is Truly Hard Seltzer Keto Friendly? [What You MUST Know!]

Truly is another big player in the latest hard seltzer craze along with White Claw Hard Seltzer. 

If you’re familiar with Zima from the 90s or Mike’s Hard Lemonade, you may have a good idea of what these alcoholic beverages are about. Better yet, you’re probably reading this because you’ve already had the pleasure of trying these products.

Is truly keto friendly? Truly hard seltzer is a very low-carbohydrate alcoholic beverage and is considered keto-friendly.

In this article, I’ll discuss why you may or may want to pass up on drinking Truly while trying to shed some weight, how many carbohydrates are in Truly hard seltzer, what’s in it, plus much more.

Can You Drink Truly Hard Seltzer On A Keto Diet? 

Alcohol on a ketogenic diet is allowed, but there are some basic rules you should follow when drinking alcoholic beverages on keto.

Those are:

Since Truly is essentially a liquor mixed with seltzer water, that ticks off some boxes with being keto-friendly.

 Meaning, yes you can drink Truly hard seltzer while following a ketogenic diet. 

Unless you plan to pound the drinks one after the other, a couple cans of Truly can easily fit into your diet every so often while remaining in ketosis and still losing weight.

However, I wouldn’t make a habit of drinking a Truly every day. Moderation is always encouraged, especially with alcoholic beverages.

Which Truly Flavors Are Keto Friendly? How Many Carbs Are In Truly?

If you’re wondering what Truly flavors are keto-friendly, keep reading on. 

 Every single Truly flavor has the same 100 calories and 2 grams of net carbohydrates per 12 oz. can except for the lemonade line. All the Truly lemonade hard seltzers have the same 100 calories, but 3 grams of net carbohydrates per 12 oz. can. 

Is wild berry truly keto friendly? Wild berry truly is keto friendly and contains very few net carbohydrates. You can consume wild berry truly while following a ketogenic diet with minor effect on ketosis.

Is blueberry & açaí truly keto friendly? Blueberry & açaí truly is keto friendly and contains very few net carbohydrates. You can consume blueberry & açaí truly while following a ketogenic diet with little effect on ketosis.

Is raspberry lime truly keto friendly? Raspberry lime truly is keto friendly and contains very few net carbohydrates. You can consume raspberry lime truly while following a ketogenic diet with little effect on ketosis.

Is black cherry truly keto friendly? Black cherry truly is keto friendly and contains very few net carbohydrates. You can consume black cherry truly while following a ketogenic diet with little effect on ketosis.

Is lime truly keto friendly? Lime truly is keto friendly and contains very few net carbohydrates. You can consume lime truly while following a ketogenic diet with minor effect on ketosis.

Is grapefruit truly keto friendly? Grapefruit truly is keto friendly and contains very few net carbohydrates. You can consume grapefruit truly while following a ketogenic diet with minor effect on ketosis.

Is orange truly keto friendly? Orange truly is keto friendly and contains very few net carbohydrates. You can consume orange truly while following a ketogenic diet with little effect on ketosis.

Is lemon truly keto friendly? Lemon truly is keto friendly and contains very few net carbohydrates. You can consume lemon truly while following a ketogenic diet with minor effect on ketosis.

Is pineapple truly keto friendly? Pineapple truly is keto friendly and contains very few net carbohydrates. You can consume pineapple truly while following a ketogenic diet with little effect on ketosis.

Is mango truly keto friendly? Mango truly is keto friendly and contains very few net carbohydrates. You can consume mango truly while following a ketogenic diet with little effect on ketosis.

Is passion fruit truly keto friendly? Passion fruit truly is keto friendly and contains very few net carbohydrates. You can consume passion fruit truly while following a ketogenic diet with minor effect on ketosis.

Is watermelon truly keto friendly? Watermelon truly is keto friendly and contains very few net carbohydrates. You can consume watermelon truly while following a ketogenic diet with little effect on ketosis.

Is rose truly keto friendly? Rose truly is keto friendly and contains very few net carbohydrates. You can consume rose truly while following a ketogenic diet with little effect on ketosis.

Is original lemonade truly keto friendly? Original lemonade truly is keto friendly and contains very few net carbohydrates. You can consume original lemonade truly while following a ketogenic diet with minor effect on ketosis.

Is black cherry lemonade truly keto friendly? Black cherry lemonade truly is keto friendly and contains very few net carbohydrates. You can consume black cherry lemonade truly while following a ketogenic diet with little effect on ketosis.

Is strawberry lemonade truly keto friendly? Strawberry lemonade truly is keto friendly and contains very few net carbohydrates. You can consume strawberry lemonade truly while following a ketogenic diet with little effect on ketosis.

Is mango lemonade truly keto friendly? Mango lemonade truly is keto friendly and contains very few net carbohydrates. You can consume mango lemonade truly while following a ketogenic diet with minor effect on ketosis.

As you can see, every Truly flavor is keto-friendly, even the lemonade flavors.

What Is Truly Made Of?

Each of the Truly flavors comprise the same ingredients, the only difference being the natural flavors used for the particular flavor in question.

The ingredients in each Truly are:

  • Filtered carbonated water
  • Alcohol
  • Natural flavors
  • Cane sugar
  • Citric acid
  • Sodium citrate

The only difference in ingredients are between the regular line of Truly and the Truly lemonade flavors. Truly lemonade is sweetened with a negligible amount of cane sugar (similar to the regular Truly), but also has a bit of Stevia. 12

All flavors of Truly are free from common allergens such as nuts, wheat, milk, and eggs which also means it’s a gluten-free beverage.

Drinking Truly And Weight Loss On Keto

While you can drink Truly hard seltzer on a ketogenic diet, that doesn’t mean you always SHOULD drink it. 

We all know that our decision-making abilities after a few drinks may not be the greatest, especially with food. 

While I always preach moderation, if weight loss is a priority, having some guidelines can be a wonderful idea. Knowing how many drinks you plan to consume (limit yourself to), combined with a healthy keto-friendly snack at the ready, will go a long way in maintaining your weight loss efforts.

At 100 calories per can of Truly and 2 grams of net carbs per can, those numbers will add up, let alone the amount of calories you can consume if you binge afterward. 

 You can EASILY undo an entire week's worth of hard work in a single evening, believe me… I’ve done it! 

And while calories (energy balance) is the biggest determining factor on whether or not you lose weight, alcohol will immediately put a halt on any fat burning that may be occurring. When alcohol is consumed, your body does everything in its power to remove it from your system.

Basically, your body stops burning anything else (especially fat) until it burns off all the alcohol first. 

Dangers Of Truly On Keto

While not much of a concern for most people, those following a ketogenic diet need to be a little more mindful of over consuming alcoholic beverages. 

Excessive alcohol intake, especially while in a metabolic state of ketosis can lead to ketoacidosis. Ketoacidosis is a condition often associated with type 1 diabetics and alcoholics that may lead to life-threatening complications. 

The consumption of alcohol may increase the level of ketones in your bloodstream since alcohol itself can be converted to ketones, so beyond excessive consumption is definitely a dangerous thing. 

The good news is you’re likely to feel the effects of alcohol much sooner while following a low-carb or ketogenic diet, thus causing you to drink less.

Moral of the story, drink responsibly.

Truly VS. White Claw For Keto

Truly’s biggest competitor White Claw is another big name in the hard seltzer game, but which hard seltzer is better for keto?

Neither one is superior to the other. Both Truly and White Claw have the same 100 calories and 2 grams of net carbs per 12 oz. can.

The only exception here is that White Claw has 3 flavors that have 0 grams of net carbs and Truly has 3 flavors (Lemonade) that have 3 grams of net carbs.

It’s really a draw in terms of calories and carbs between Truly and White Claw. Choose the brand which you like and enjoy the flavors of the best. 

Another option is Corona Hard Seltzer which offers flavors with zero-carbs and 0.5% less alcohol per can.

If you’re looking for other keto friendly alcohol suggestions, check out the ultimate guide I wrote up.

The Takeaway

Truly hard seltzer and all the unique flavors, even the lemonade line, is considered keto-friendly.

Most Truly hard seltzer flavors have 100 calories and 2 grams of net carbs per 12 oz. can, except for the lemonade line which has 100 calories and 3 grams of net carbs per 12 oz. can.

While it’s possible to drink Truly and maintain a state of ketosis, and even lose weight, fat loss may slow down if you’re not mindful of how much you drink and any post-drinking binges. 

Is Worcestershire Sauce Keto Friendly? [The Truth]

Worcestershire sauce has got to be one of the best ingredients for marinades or added to meat for enhanced flavor. One of my favorite ways to use Worcestershire sauce was dousing it on some mushrooms and stir-frying or grilling them, but is it keto friendly?

Worcestershire sauce is a condiment that should only be used in moderation while following a keto diet. With 1 gram of net carbohydrates per 1 teaspoon serving, Worcestershire sauce can begin to add a significant amount of net carbs if used in a non-sparing manner.

In this article, I’ll discuss why you may or may not want to include Worcestershire sauce in your keto diet, what it’s made of, how to make a lower-carb version, and some alternatives you may want to consider.

IS WORCESTERSHIRE SAUCE KETO FRIENDLY

Can You Have Worcestershire sauce On Keto?

Here’s the truth for whether you can have a particular food when following a ketogenic diet, you can have ANYTHING, but here’s the caveat.

If you slice it small enough.

Ketosis is a metabolic state that is established by drastically reducing your carbohydrate intake. While this number falls between 20 and 50 grams of net carbs for most individuals, where those carbohydrates come from isn’t as important.

It’s important from a health perspective where you get those carbohydrates from. However, for achieving and staying in ketosis, where those carbs from are not as important. 

 With Worcestershire sauce, if you’re able to moderate your intake to a tablespoon or two every so often, you can definitely fit in Worcestershire sauce while also staying in ketosis.  

There may be lower-carb alternatives that you might want to consider, but as long as you’re mindful of the amounts you use, Worcestershire sauce CAN BE keto-friendly.

What Is Keto Friendly?

I’m always at a loss of words when someone asks me if (insert food here) is keto friendly. 

The answer Is always… it depends.

 Keto friendly is referring to whether it’s “worth it” to spend that amount of carbs on a particular food. 

It’s such a hard question to answer, because for some people, it’s worth having just a little of something considered “forbidden” to make them adhere to their diet. 

You can think of your net carbs as a budget you get to spend each day. The more carbs you can eat, the larger your budget.

If you have a larger budget, some foods would be considered more “keto-friendly” because you’d only have to spend a percentage of your budget to have a piece.

If you could only eat 20 net carbs per day and an item has 10 grams of net carbs, that would be 50% of your carbohydrate budget. Now, if your friend could eat 50 grams of net carbs and stay in ketosis, 10 grams of net carbs is only 20% of their budget.

Do you see how one thing may be “keto-friendly” to one person, but not another? 

No foods will automatically kick you out of ketosis, but if you eat enough of any food, that definitely will. 

How Many Carbs Are In Lea & Perrins Worcestershire sauce?

Enough of my rant, back to the topic at hand, and that’s Worcestershire sauce. 

How many carbs are in Worcestershire sauce? And can YOU fit it in your ketogenic diet?

Again, context is important here. 

 For 1 tablespoon (17g) of Worcestershire sauce, you get 3.3 grams of carbohydrates or 1 gram per teaspoon. 
Lea and perrins worcestershire keto nutrition facts

I imagine everyone following a ketogenic diet can easily fit in one to two tablespoons of Worcestershire sauce in their diet. As long as you’re not pouring copious amount of Worcestershire sauce and you can be mindful of your serving size, have at it.

Just remember, if you spend your “budget” on Worcestershire sauce, that leaves less to spend on more filling and nutrient-dense carb sources like veggies, so make sure you take that into account. 

What Is Worcestershire Sauce?

Worcestershire sauce is a fermented condiment made from a variety of ingredients. Using one of the most popular brands, Lea & Perrins, as an example, ingredients include:

  • Distilled White Vinegar
  • Molasses
  • Water
  • Sugar
  • Onions
  • Anchovies
  • Salt
  • Garlic
  • Cloves
  • Tamarind Extract
  • Chili Pepper Extract
Lea and perrins worcestershire sauce ingredients

Worcestershire gives off a bit of a tangy, sweet, and salty flavor profile which makes it perfect for marinades or flavoring different meats and vegetables. 

Keto Worcestershire Sauce Substitute

Here are other keto friendly sauces worth considering.

If you want to lower your carb count a bit, while it’s not exactly the same, using soy sauce as a 1:1 swap might work in your recipes that require Worcestershire sauce.

In addition, you could also spice up the soy sauce with a bit of fresh ginger root, lemon, a dash of your favorite sugar-free substitute, and maybe even some hot sauce or sriracha to recreate the same tangy, sweet, and salty flavor.

Another option that’s a bit on the saltier side would be using something like fish sauce.

How To Make A Low Carb Worcestershire sauce

If you’re really wanting to re-create the Worcestershire flavor, but keep it more keto-friendly, here is a recipe you can use to make your own low-carb Worcestershire sauce.

Combine the following ingredients:

You’ll want to bring all the ingredients to a boil while stirring, then simmer for 1 minute, and cool before serving. 

If you have any unused Worcestershire sauce, store it in a container and keep it in the fridge for another day.

The Takeaway

Worcestershire sauce is moderately keto friendly.

Worcestershire sauce does have carbohydrates, so small amounts of 1-2tbsp are recommended if you decide to partake. 

As long as you’re mindful and include the carbohydrates in your allotment for the day, then a bit of Worcestershire sauce can easily fit into your keto diet.

If you’re willing to put a little work in the kitchen, you can easily make a lower-carb substitute using some spices you probably have sitting in your cupboards.

Does MCT Oil Expire Or Go Bad? [How To Check]

One thing I’ve always wondered is whether MCT Oil goes bad. I had a huge bottle of MCT oil sitting in my cupboard from the previous year that I didn’t want to waste. I dug into what other people were experiencing and connecting some dots in terms of oil degradation, shelf-life, and this is what I found.

MCT oil will have a “best by” or “use-by” date, which isn't necessarily an expiration date, but a guideline for how long the MCT oil keeps the best quality. Storing your MCT oil in a cool and dry place will keep it usable for months and potentially years after the best by date.

In this article, I’ll cover signs that may determine whether your MCT oil is expired, ways to prolong shelf-life, the difference if it’s open or unopened, MCT powder, and more.

Does mct oil go bad pinterest

Does MCT Oil Go Bad?

Similar to any oil, MCT oil CAN go bad, but similar to coconut oil, it has one of the longest shelf lives and does not require refrigeration.

However, even though it is shelf-stable, you might consider storing it in the refrigerator to preserve the freshness.

i.e., it couldn’t hurt. 

 For shelf life of MCT oil, most manufacturers claim that that their MCT oil has a shelf life of two years from which they packed it. This date is usually the one stamped on the bottle as the best by or use-by date. 

As a good rule of thumb, it may be best to toss out any MCT oil past the two-year mark, but there are ways to help extend the shelf life that I’ll get into.

Shelf Life Of MCT Oil

The shelf life will vary depending on how well you keep and store your MCT oil. 

For example, keeping your MCT oil on the counter in direct sunlight may make it go bad after 6 months to a year.

Whereas, keeping your oil in a cool, dry, and dark environment or refrigerated may help your MCT oil last up to 2-years or longer.

Remember, shelf life typically refers to how long the product is good for or best by when unopened. Once the product is opened, these considerations I’ve listed above will play a key factor in how long your MCT oil will last.

To extend the shelf life of MCT oil, you will need to handle and store it properly.

How Do You Store MCT Oil After Opening

After opening MCT oil, it’s best to store it in a cool, dry, and dark environment. 

Basically, you want to store the MCT oil in a cupboard, away from direct sunlight and preferably away from any heat (i.e., not over the stove). 

While it’s unnecessary to store your MCT oil in the fridge, refrigeration can slow down the spoilage process, especially if you live in a warm environment or keep your household on the warmer side.

How Long Does MCT Oil Last In The Refrigerator?

Many oils, including MCT oil will live a longer shelf life if they’re refrigerated.

While manufacturers have a best by date letting you know when the MCT oil may go bad or lose its potency, this date is for an unopened bottle.

Once the bottle has been opened and exposed to air, the process of oxidation starts and makes the oil deteriorate at a much quicker rate. For these reasons, it’s best to make sure you seal your bottle tightly after each use besides the storage recommendations in the above section.

While there is no exact evidence supporting specific dates, especially when refrigerated, it’s still best to abide by the 2-years form manufactured date. Just to reiterate, this is the date listed on the bottle as the use-by or best-by date.

Does MCT Oil Solidify In The Fridge?

Unlike coconut oil, MCT oil will not solidify when the temperature drops or if it’s refrigerated. MCT oil will remain in its liquid state even when refrigerated. 

There are cases where MCT oil will turn pure white and solidify, but this would only apply to sub-freezing temperatures. 

 Chances are that if your MCT oil solidified, the oil in question is not as pure as they have led you to believe.  

If you’re looking for a high-quality MCT oil, then I would recommend

How To Tell If MCT Oil Is Bad?

There are a few ways to tell if your MCT is still good. Similar to other oils, we must rely on our different senses to determine whether the MCT oil has gone bad or is still usable. 

While the color, texture, and clarity may change slightly with age, this doesn’t mean it has gone rancid. 

When an oil has gone rancid, it’s almost hard to NOT know, especially an oil like MCT oil. 

So maybe it’s past the two-year mark and you still want to use your MCT oil, here are some ways to tell if your MCT oil has gone bad. 

Taste and smell

MCT oil should be tasteless and odorless. One of the first signs that MCT oil has gone bad is a noticeable taste or smell, especially if it is unpleasant. 

Consistency

MCT oil has a very smooth consistency, similar to that of something like olive oil, perhaps thinner. If you notice your MCT oil becoming lumpy… TOSS IT!

Clarity

When MCT oil has gone bad, you may notice the appearance of dark oil spots, which may be a sign that it has grown bacteria or mold.

Color

Similar to the taste and smell of MCT oil, it should also have no color. MCT oil that has gotten rancid may take on a yellow-like tint, then it’s most likely spoiled.

Does MCT Powder Go Bad?

If you’re not familiar with MCT powder, it’s essentially the same as MCT oil, except it’s spray dried and bonded to a carrier powder, thus converting the liquid MCT oil into an MCT powder. 

Some people prefer the MCT powder because of its transportability and because it’s less messy.

While both the MCT oil and powder are virtually the same, some people find that the powdered versions are easier to digest. 2

 However, because of MCT powder having to be bound to something like a fiber to create a powder, chances are it may have a shorter shelf-life than MCT oil on its own.  

Exposing MCT powder to air may also lead to clumping, similar to if you had an old protein powder or other powdered beverage sitting around. 

MCT powder will have at least a shelf-life of 1-year, but may be extended if kept in optimal conditions or refrigerated similar to MCT oil.

If you’re looking for a high-quality MCT powder, then I would recommend

Side Effects Of Bad MCT Oil

There is no scientific literature regarding the side effects of spoiled MCT oil.

 That being said, we can all assume that ingesting spoiled ANYTHING may come with certain health risks or make you feel unwell. 

With this in mind, if you even suspect that your product is expired, the best thing to do is toss it out. MCT oil is fairly cheap and potentially ruining your health isn’t worth the tradeoff.

If you’re on the fence and don’t want to be wasteful, using your MCT oil as a carrier oil for things like essential oils may be a workable option. Because of MCT oil being lightweight, it absorbs into the skin quickly, lending itself as a viable carrier oil. 

Just a thought.

The Takeaway

Every oil has an expiration date, even MCT oil. Most manufacturers will place a best by or use-by date on the bottle, which is 2-years from manufacturing.

By practicing proper handling and storing techniques, such as sealing it tightly after every use and storing it in a cool, dark, and dry environment, you may expect your MCT oil to be good at least until that date.

However, there’s no reason that your MCT oil can still be good for months or even a year after the best by date. You can usually check if MCT is bad by utilizing your senses (taste, smell, vision) and exercising your best judgment.