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Exogenous Ketones The goal of the keto diet is to put your body into a ketotic state (where your body has raised ketone bodies). If you’re experiencing digestive issues like nausea, diarrhea and bloating when transitioning to a ketogenic diet, a digestive enzyme blend that contains enzymes that break down fats (lipases) and proteins (proteases) may help optimize digestion. There are health conditions that become more intense when you're are on a completely different routine, which means that your body is trying to adapt to something new. These three supplement staples can help you make it through the dreaded "induction flu" that many experience during the early days of ketogenic diet, and help you and come out stronger and leaner on the other side! Perhaps Keto Go Capsules could work well for your weight loss routine! In order to add sufficient sodium to your diet, you might need to take between 2g- 4g (or 2,000mg - 4,000mg) per day either from your foods or adding extra salt to your meal (such as Himalayan salt) or taking sodium supplement.

Many people have transformed their lives as result of following this diet. It participates in calcium absorption, which is why insufficient vitamin D levels can result in brittle bones, and ultimately in osteoporosis at an older age (9). Since advocates say that ketosis can help you lose weight fast, think more clearly, and feel more energized, it’s tempting to try. If you still experience hair loss on keto, it’s due to many factors and probably not from keto diet. Your body needs time adjusting to this new ratio of nutrients, so just be patient and do not reduce the fat intake. #4.

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But experts don’t know the long-term effects, Palumbo says. Learn how this popular diet may impact your body composition, performance, and fitness goals! Though not everyone following a keto diet is necessarily lacking in their vegetable intake, this eating plan does make it more difficult to consume enough plant foods. Western diets tend to be higher in omega-6 fatty acids (found in foods like vegetable oils and processed foods) and lower in omega-3s (found in fatty fish).

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This could last anywhere from a week to a few weeks. With a shorter chain length than fatty acids, they take a much “quicker” pathway (think of it as a shortcut) when they’re metabolized, which allows them to be converted to ketones and used for fuel, rather than being stored as fat (15).

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Keto is high fat, moderate protein, low carb, which kind of turns your normal diet on its head (22). If you find this article useful, feel free to share it with your friends or save this post by pinning this picture below to your Pinterest board for later reference. Loss of electrolytes could lead to headaches, lack of energy, and cramps, so it’s important to supplement your levels of sodium and potassium to counteract these symptoms (8). Why you need omega-3s on Keto: It benefits your heart health in multiple ways (read more here) It could reduce inflammation and insulin resistance (check out this study) It’s good for your skin (this is the evidence) It may lower your risk of colon cancer (here’s the study) If you consume omega-3 regularly, you’re less likely to be depressed (see the evidence here) Common dosage for omega-3s: There is no defined dosage for Omega-3s, but as a rule of thumb, one can of small fatty fish will probably contain the daily dose of omega-3s you need Where to get your omega-3s: Eat sardines! HMB has anti catabolic effects, meaning it helps fight the breakdown of your muscles. But, sometimes trying out a product for yourself is the best way to see if you like it. Tribulus Tribulus is a common keto supplement that ketoers (mostly males) use to boost their testosterone levels (21). Keep in mind that most generic multivitamins are not designed for the keto diet, so they might not give you the right combination of vitamins and minerals. A Summary on Electrolyte Imbalances... mail-forward FREE E-BOOK: How To Quickly Get Into Ketosis mail-forward FREE E-BOOK: How To Quickly Get Into Ketosis    About the Author Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. If you're dehydrated or low on electrolytes, all of these symptoms are going to be worse. Keto diet is also associated with reduced body weight and insulin resistance, thus it can be beneficial with obesity and diabetes type 2 patients (3).