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My long term goal is to get up to 200 pounds with under 10% body fat; any advice is appreciated. In fact, many people experience a better and healthier hair and nails growth on keto.

The downside is that with all of that water weight gone, you’ve excreted a lot of electrolytes too. 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. Once there, though, your body "will be burning fat all the time," says Dr.

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We recommend Ultima Replenisher, which contains no sugar or artificial ingredients, and zero calories. The final shift in your body comes when you start to become a fat-fueled machine and not a carb-fueled machine.

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It has also been shown to promote weight loss and increase feelings of fullness, which can be helpful for those using the ketogenic diet as a weight loss tool (8). If eating well means you gain some perspective, then ending up with a better butt is just icing on the cake.The articles in Perfect Keto are fact-checked to ensure all claims made by our writers team are as accurate and truthful as possible.

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Kidney Stones Formation (Nephrolithiasis) Formation of kidney stones is also a less common side effect associated with the keto diet. And let’s not forget: You can also get electrolytes from bone broth, and mineral salts such as himalayan rock salt. Be realistic about your expectations of the results produced. 10 Potassium Supplements Now, on to the big question – is it safe to take a potassium supplement? To stay in ketosis, it’s important to make sure your electrolyte supplement doesn’t contain added sweeteners (meaning most electrolyte sports drinks are out of the question). This side-effect is very rare and it can easily be prevented by adding selenium supplements to your diet (42). Some more serious complications involve bone mineral content loss, nephrolithiasis, and acute pancreatitis, which however are extremely rare and are often associated with previous medical conditions or medications of the people following the ketogenic diet. Rather than simply resigning yourself to sluggishly functioning the first few days of the ketogenic diet, consider slightly raising your caffeine intake, either through another cup of coffee or a caffeinated supplement like a pre-workout or fat-burner.