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Not to mention, some supplements can help dieters reduce adverse effects of the keto flu and even enhance athletic performance when training on a low-carb diet. Digestive Enzyme Blends Keto is great, but it’s not always great on the digestive tract.

Summary People following a ketogenic diet should focus on increasing their consumption of sodium, potassium and magnesium to prevent unpleasant symptoms like headache, muscle cramps and fatigue. But remember that net carbs is the total carbohydrates in the food minus the fiber.

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Magnesium is also needed for energy production, DNA and RNA synthesis, muscle contraction, and heart function. L-carnitine helps metabolize fat for energy so ketoers will use it as a supplement to get a metabolic boost. Even after taking my normal dose early in the day, magnesium is simply low and takes a couple of days to stabilize. Cutting carbs means you may not be eating as many antioxidant-rich fruits and vegetables, so supplementing with a powerful antioxidant like glutamine may help prevent cellular damage (19). This is because you’re cutting out the best whole food sources of electrolytes, which are starchy fruits and vegetables.

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Main Benefits of Taking Creatine on the Keto Diet: Weight loss, building lean muscle mass, strength, athletic performance. Main Benefits of Taking Perfect Keto on the Keto Diet: Energy, focus, concentration, cognitive function, improved athletic performance, accelerated weight loss, can help you stay in ketosis. 17 8 comments save hide report 2 Posted by u/RickHole_69 Community Question! Tribulus Tribulus is a common keto supplement that ketoers (mostly males) use to boost their testosterone levels (21). These flu-like symptoms can last between 2-3 days up to 2-3 weeks for some people, just enough time for your body to adapt in the ketosis state. Summary Since vitamin D deficiency is common, it may be a good idea for people following the ketogenic diet to get their vitamin D levels checked and supplement accordingly.

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Exogenous ketones (26) are a healthy “shortcut” to getting there. Like I said though, I'm only one person, so I'm gonna leave this up as a sticky for a bit to gather some thoughts from all of you guys before I act upon any of the ideas rattling around in my brain! Just one scoop can give you a healthy boost that turbocharges your diet results and improves your workouts. Day 10: I'm starting to get sick of the same foods that I know are safe bets. A sprinkle of black pepper is also said to help with turmeric absorption. 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). Turmeric’s active ingredient, curcumin, is said to be the reason for its health benefits, which also include improved digestion and antioxidation (4). While keto supplements aren’t necessary on the keto diet, they definitely make your life WAY easier and can even help you kickstart ketosis, have more energy, lose more weight, and be your best you. Electrolytes: Sodium, Potassium, Calcium, Magnesium One of the biggest concerns with drastically reducing your carb consumption is not getting enough electrolytes. Many ketogenic dieters also swear by MCT oil. (MCT simply stands for medium chain triglycerides.) MCT's energy-sustaining powers can be explained as follows: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. If there are ketones in your urine, the little paper will change color. I’m not sure where to start on this Keto journey and if I should be increasing my carb intake to more than just 20g a day due to my workout intensities. Watch your diet very closely, as it’s easy to develop magnesium deficiency when on keto. You need vitamin D for calcium absorption, muscle function, and immunity.