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Since your body is running low on electrolytes, sodium, and potassium, you can either replenish them with good nutrition or a keto electrolyte supplement (we cover an amazing keto electrolyte drink at the end of the article by the way). A sprinkle of black pepper is also said to help with turmeric absorption. After that, the LDL-cholesterol will decrease (38).

So we whiddled the list down to the 14 best that are easy, effective, and simple to incorporate into your lifestyle. You will get a sugested caloric deficit or surplus, depending on the goal you selected, which you can edit manually.

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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! In other words, MCTs are extremely beneficial on the keto diet for energy and staying in a fat burning state. 11 In 2006 the European Food Safety Authority concluded that Potassium intakes from foods have not been associated with adverse effects in normal, healthy children and adults. 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!

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The downside to this is that it will make your low-carb diet less effective, but sometimes that’s necessary so you can continue the diet over the long-term and improve your health. Selenium-deficiency A rather rare reported complication of the ketogenic diet is the selenium-deficiency and its related cardiomyopathy (40, 41). Larger quantities of potassium as potassium chloride can produce gastrointestinal effects, and these seem more likely if the daily total is ingested all at once, especially on an empty stomach. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Watch your diet very closely, as it’s easy to develop magnesium deficiency when on keto.

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You can get collagen from your diet or supplements. This mineral boosts energy, protecting your body from everything, and regulating your blood sugar (12). Experienced ketogenic dieters like Wittrock swear that most of them can be chalked up to a single cause: lack of electrolytes. "Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. Also, some research shows that they can help improve athletic performance (27), control your appetite, and improve mental function. But for every lifter who ends up loving the ketogenic diet, you'll find another who had a miserable experience and bailed after just a few days.