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MCT Oil MCTs, or medium chain triglycerides, are a type of fat molecule found in coconut oil, palm oil, cheese, butter, and yogurt. 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.

If you want to slam a protein shake post-workout, that's probably fine as long as you've got room for it in your macros. Taking a digestive supplement that contains both protease and lipase enzymes (23) can help ease nausea and other symptoms that most people encounter when starting keto. Axe's final feedback was encouraging: He says because I've now had a successful keto trial run, if I wanted to cycle through some keto weeks (or even a month, next time), I'd be able to easily, potentially reaching ketosis even more quickly. If you start to experience fatigue, cramps, or headaches, start taking a supplement: 200-400 mg per day ought to do (13). If you have absolutely no idea what we’re talking about, don’t worry, we’ll explain. Glutamine is an amino acid (25) that acts as an antioxidant in your body, which can both boost your performance in the gym and fight the free radicals that extremely intense exercise produces.

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There are few natural sources (15) of it (our bodies get it mostly from sunlight and a few select foods), so taking a supplement in general is a good idea whether you are on keto or not. ​6. Medium-chain-triglycerides are fats that are easily absorbed by the body and provide a number of really powerful health benefits. But I love the journey I took because it helped me learn how to meal prep, budget, and take control of my own body.

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Let's dive in! ​Basic Electrolytes on Keto Sodium & Potassium As your insulin levels become lower and more stable, your kidneys will not hold onto sodium as much as before. For instance, 1 ounce of almonds has 6 grams of protein and 6 grams of carbohydrates. If you start to experience fatigue, cramps, or headaches, start taking a supplement: 200-400 mg per day ought to do (13).

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Kettle and Fire Chicken Bone Broth contains: 10 grams of protein, 1 gram of fat, and 0 carbs per serving. In fact, you have to count every gram of carbs that goes into your body every single day. 9333out of5stars, based on15reviews 15ratings Current Price $24. Not everyone will experience the flu, it depends on your body and how carb-dependent you were before starting this diet. You can easily add it to your coffee, smoothie, drinks, etc… Many people notice a huge difference in their hair and nails growth after taking collagen for a few weeks. Keto-Friendly Workout Supplements The most science-backed performance-boosting supplements, such as creatine monohydrate, beta-alanine, and caffeine, are all A-OK on the ketogenic diet. Some people can have serious complications if they have existing cardiac issues. Coconut oil is by far the richest natural source of MCTs — however, taking a fractionated MCT supplement, such as MCT oil or MCT Oil Powder, offers a more concentrated dose of MCTs. Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan. The benefits of a ketogenic diet far outweigh any minor and temporary side effects, therefore, you should not worry too much about this. If you are serious about your health goals and have decided to take action by taking only the best exogenous supplements, then don't forget to tie it in with a good exercise or training routine and sticking to the plan.  From my personal experience, there are plenty of ketogenic supplements that certainly do work, but you do have to be careful of the "phonies." You can find highly recommended ketones products that are endorsed by celebrity life coaches such as Timothy Ferris and Joe Rogan; then you also have those infomercial products that are probably as effective as eating Tic Tacs, which is why it is really important to do your research before experimenting. I just decided to say screw it, and have chosen my New Year's Resolution. As you shed water (you WILL SHED WATER), you will always lose electrolytes fast (7).