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July 23, 2016 • 10 min read Ketogenic Dieting 101: How To Use Fat As Fuel Eating fat to burn fat may sound crazy, but ketogenic dieting has many researched benefits. So now you’re in a catch-22: you don’t want to increase carb intake but you need more energy in the gym and antioxidants in your blood.

Low-carb keto drinks such as tea, water, and coffee were all options, and Dr. The optimum amount of potassium that you should try to reach daily is approximately 4,700 mg via food (3).

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Take an honest look at your dinner plate and tell me I'm not right! Instead, it is transported directly to the liver where it is metabolized so it releases energy like a carbohydrate and creates lots of ketones (which can be used for fuel) in the process. Most greens powders contain a mixture of powdered plants like spinach, spirulina, chlorella, kale, broccoli, wheatgrass and more. While the creamy, green fruit is filled with a lot of healthy fats, which I need in excess to stay in ketosis, at 300 calories a pop, that can quickly add up. (One gram of fat equals 9 calories, opposed to 4 calories per gram for both protein and carbs.) Photo: Instagram / @alyssa_sparacino It's true that calories are not the only thing that matters in your diet, but if you're trying to lose weight (which is a major reason many people try the keto diet), being mindful of combining all those high-fat foods is important for success.

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If there are ketones in your urine, the little paper will change color. ALA also has shown to help protect the mitochondria in your cells, enhance insulin sensitivity, optimize blood sugar levels, and has a few other key health benefits. ​7.

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If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options: Spinach Avocado Swiss chard Pumpkin seeds Mackerel Summary Those following a ketogenic diet may be at a higher risk of developing a magnesium deficiency. Keto Bad Breath Another common side-effect of the keto diet is bad breath. Supplementing with magnesium can help reduce muscle cramps, difficulty sleeping and irritability — all symptoms commonly experienced by those transitioning to a ketogenic diet (3, 4, 5). In the first few weeks, your body is going through an extreme adjustment process as it slowly realizes you aren’t feeding it the way it’s used to. Green Tea Studies suggest green tea helps boost fat metabolism (2). I lost 4 pounds in two weeks, gained some energy and efficiency with my training, and more often than not felt that I could see better muscle tone instead of feeling bloated or weighed down. Not everyone will experience the flu, it depends on your body and how carb-dependent you were before starting this diet. It acts as a growth hormone and can help stimulate the production of other hormones that play a role in burning body fat and increasing lean muscle mass, such as the thyroid hormone (7).