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Caffeine: An extra cup of coffee or green tea can benefit athletic performance and boost energy levels, especially in athletes transitioning to a keto diet (25). These foods are concentrated in essential nutrients and can further improve how you feel on the keto diet.

Coconut oil, you've probably heard, is a great source of MCTs, as they make up about 60 percent of its fat content. If you're dehydrated or low on electrolytes, all of these symptoms are going to be worse. L-carnitine helps metabolize fat for energy so ketoers will use it as a supplement to get a metabolic boost.

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Here are 5 of the top exogenous ketones to help you adjust and maximize your low carb diet. Another suggestion is to divide the doses up throughout the day to minimize side effects. Somehow, I pried myself out of bed to work out only to realize cardio has never been more hardio, so some chill strength training was going to have to do. (I Now Know These 8 Things About Exercising While On the Keto Diet.) Nonetheless, feelings of lethargy were to be expected, says Dr. Add it to a shake, make a smoothie, or take a spoonful of it straight with some water for a quick, healthy keto boost that lasts all day.

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Because, counting every gram of carbs you put in your body can feel impossible. Proponents like Heverly say that taking exogenous ketones can transform your body—and your life. (Her before-and-after shots below were taken just 10 days apart.) “Within 10 days, my body had this shift. Experienced ketogenic dieters like Wittrock swear that most of them can be chalked up to a single cause: lack of electrolytes. "Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. Heck, exercise can be challenging no matter what type of diet you follow. According to one study, 7-oxo-DHEA significantly helped people lose body weight and body fat when they paired it with a reduced calorie diet and a moderate exercise program (​22). Many dieters take them to increase their margin for error and jump into a ketotic state faster.

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Moreover, adding more healthy fats to your diet could help reduce the fatigue and increase feeling of satiation (fullness). #2. Dandelion Root Dandelion has properties that stimulate the gallbladder to produce more bile, which helps you digest and absorb fatty acids (5). Magnesium Magnesium is important, too, as it helps in the absorption of potassium. When shopping for omega-3 supplements, choose a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving. Studies on ancestral diets suggest fiber intake of up to 100 grams per day. Turmeric’s active ingredient, curcumin, is said to be the reason for its health benefits, which also include improved digestion and antioxidation (4). Jacob Wilson pointed out in his "Ketogenic FAQ" article, eating excessive protein (at or above . On days you lift, have the shake along with MCT Oil for energy, on days you rest refrain from taking it or cut fat / protein intake a little. "Hitting your macros" means consuming around your suggested macronutrient grams, not the exact percentages - the percentage value serves just as visual indicator. Talking to your doctor before you begin is a smart idea.