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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. It’s the main agent that spurs on fat consumption, meaning it increases the amount of fat available to be turned into energy.

Water isn't enough on keto; you need enough sodium, too. The diuretic effect of a ketogenic diet may cause you to lose additional potassium (especially if you're not getting enough sodium and magnesium!). "Mild hypokalemia [low potassium] is often without symptoms, although it may cause a small elevation of blood pressure, and can occasionally provoke cardiac arrhythmias.

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L-carnitine helps metabolize fat for energy so ketoers will use it as a supplement to get a metabolic boost. But replacing your lost sodium is critical, especially when you're working out." As for the other two electrolytes, meet your new best friends: avocados, greens, and nuts. "I suggest you eat 1-2 avocados per day," Wittrock says. "Green leafy vegetables are also a great source of both potassium and magnesium." The fattiest nuts and seeds, like almonds, pistachios, pecans, walnuts, and pumpkin seeds, also happen to be the ones that contain the most magnesium. 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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Teryn Sapper, MS, lead registered dietician for the Department of Human Sciences at The Ohio State University, has written out a sample meal plan to get you up and running. Kidney Stones Formation (Nephrolithiasis) Formation of kidney stones is also a less common side effect associated with the keto diet.

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Stay hydrated and increase the amount of water you drink Keep an excellent oral hygiene. Table salt and bouillon are time-tested methods of getting more sodium into your diet. Exogenous Ketones The goal of the keto diet is to put your body into a ketotic state (where your body has raised ketone bodies). So we whiddled the list down to the 14 best that are easy, effective, and simple to incorporate into your lifestyle. Some of them are losing weight, having decreased cravings and even possibly reducing the risk of diseases. Edit: Also how effective are things like perfect Keto or kegenix? Ketosis is a metabolic state in which an animal is producing ketone bodies in the liver and filling them with energy from FFA. This seems like reasonable advice to me: "unfortunately, one of the major side effects of taking potassium is indigestion, belching, and stomach upset, which can be minimized by following a few suggestions. With that being said, it’s also good to talk about the possible ketosis side-effects when ingesting any weight loss product to supplement the whole diet, so you'd know entirely what to expect when you get started on this mission. Also, after a lot of exercise/sweating, you may need to increase your intake. While carnitine comes from meat and you’re probably eating some meat on Keto, your body requires extra carnitine when you’re in ketosis. We know that breaking down glycogen releases a lot of water, so as your carb consumption and glycogen stores drop, your kidneys will start dumping this excess water. With meals planned, research done, and supplements on hand, I was ready and excited for the challenge.