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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. In this article we’re going to take a look at the ketosis diet for bodybuilding. Ketone (keto) supplements are known as exogenous, meaning they are made outside of your body. Kettle and Fire Chicken Bone Broth contains: 10 grams of protein, 1 gram of fat, and 0 carbs per serving.

MCTs (medium-chain triglycerides) provide 14 grams of fat per tablespoon. Basically, it helps you achieve weight loss faster and turn fat stores into energy. Keto is high fat, moderate protein, low carb, which kind of turns your normal diet on its head (22). It’s also worth mentioning that calcium and magnesium are known as the “calming” electrolytes, which help reduce stress and anxiety (16). Without magnesium, these reactions couldn’t take place.

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Vitamin D Vitamin D is a vital nutrient that most people (14) struggle to get enough of. Total calories are currently around 1600, and my goal is roughly 2000. 7 But the Nutrition Label on the bag of romaine lettuce I have here has no listing for potassium, and when I searched myfitnesspal for these foods most entries listed a potassium value of 0mg.

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ECA Stack This cool acronym for ephedrine-caffeine-aspirin is a serious keto cocktail that will boost your energy levels, increase your metabolism, and help you achieve short-term fat loss. Bone Broth We consider bone broth a functional food because it’s concentrated in so many beneficial nutrients, such as collagen, gelatin, glycine, and potassium. Try subdividing it into smaller doses (500mg has been suggested) spread throughout the day taken after food and with a lot of water to reduce irritation. Magnesium Almost all of us are deficient in magnesium – that’s because modern farming methods strip nutrients from the soil, so the foods we eat are less rich in minerals. For that reason, the calories from it are not readily stored as fat, unlike other oils, but are predominantly used for energy. Below is an example of how you could calculate the protein needs of a 180-pound lifter who has 15 percent body fat: 180 lbs. x 0.

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Low-carb keto drinks such as tea, water, and coffee were all options, and Dr. But he says that the potential benefits—boosting brain health, supporting muscles and overall improved performance at the gym, at the office, and in life—are worth putting in the hard work. (Just Look at the Keto Diet Results Jen Widerstrom Saw After 17 Days.)  All of that said, I was ready to put the keto diet to the test—and in the weeks between Thanksgiving and Christmas, no less. Dark leafy greens, nuts, avocados and seeds are all keto-friendly foods that are high in both magnesium and potassium. My long term goal is to get up to 200 pounds with under 10% body fat; any advice is appreciated. Electrolyte supplements containing sodium, potassium and magnesium are available as well. If you experience hair loss or any ​digestive issues, collagen might be the answer. You might want to check these: Top 8 Benefits of Flaxseed Top Acacia Fiber Benefits for Health Can Weight Loss and Keto Cause Your Cholesterol Levels Go Up? You probably know caffeine and aspirin, but ephedrine is usually a mystery to new keto users. It comes in a small bottle that usually contains 50-100 strips depending on the type you choose. In other news, my energy is still kicking, I've been keeping up with my workouts, and I lost another pound. (I kind of hate weighing myself this often.) Day 12: Dr. Main Benefits of Taking Electrolyte Supplements on the Keto Diet: Prevents free radical damage from intense physical activity, boosts immunity, reduces recovery time between workouts.