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Levels of sodium, potassium and magnesium can drop as well, leading to symptoms of the keto flu, such as headaches, muscle cramps and fatigue (21). So now you’re in a catch-22: you don’t want to increase carb intake but you need more energy in the gym and antioxidants in your blood. It acts as a growth hormone and can help stimulate the production of other hormones that play a role in burning body fat and increasing lean muscle mass, such as the thyroid hormone (7). Ketones are what your body produces when it is in the state of ketosis. Summary Omega-3 fatty acid supplements can reduce inflammation, lower heart disease risk factors and help ensure a healthy balance of omega-3s to omega-6s. While carnitine comes from meat and you’re probably eating some meat on Keto, your body requires extra carnitine when you’re in ketosis.

Some people are afraid to supplement sodium due to concerns regarding blood pressure. Where to Buy: Most health food stores carry creatine supplements in powdered form, and you can order creatine from online retailers such as Amazon. Research shows that magnesium oxide is only four percent bioavailable, which means that you might find more of this form of magnesium in supplements so that it can enter the bloodstream in higher amounts to do its job (20). #2. Where to get your potassium: Eat plenty of potassium-rich foods, like avocados, spinach and beef Take a supplement!

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Raised cholesterol levels Many studies have shown that keto diet improves cholesterol levels (35, 36, 37). Ask anyone you know who’s on keto and they’ll tell you it’s AMAZING...but a little bit extreme (maybe crazy!). Since advocates say that ketosis can help you lose weight fast, think more clearly, and feel more energized, it’s tempting to try. Certain other groups are also sensitive to increases in potassium intakes.

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You’ll want to boost your water intake before you start. “Some patients may need to supplement with sodium, as long as they do not have blood pressure issues. Not all omega–6s are pro-inflammatory (for example, GLA is an omega–6 fatty acid found in evening primrose oil and has been shown to reduce inflammation)(12). We recommend Ultima Replenisher, which contains no sugar or artificial ingredients, and zero calories. 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). More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Here's how the macros end up looking for most people: Carbohydrates: 5-10 percent Fats: 70-75 percent Protein: 15-20 percent Start your calculations with carbs and protein, keeping your carbohydrates at less than 50 grams per day.

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As it is always when it comes to buying supplements, side-effects are always a huge concern. To be clear, exogenous ketones aren’t a replacement for the keto diet. Some keto supplements are also helpful for reducing symptoms of the dreaded keto flu, and can help make the transition to a high-fat and low-carb diet much easier, especially in the early stages when you may want to give up. And let’s not forget: You can also get electrolytes from bone broth, and mineral salts such as himalayan rock salt. Food is fuel (and recovery) for the activities you like to do most. You can make a keto curry using turmeric, or try Golden Milk, a keto-friendly turmeric drink recipe. Call me jaded, but the word "diet" has a bit of a negative connotation these days, with "fad" and "restrictive" usually preceding it. Pretty much all of the keto side effects you hear about happen in those first four weeks—sometimes even in the first 4-5 days. Keto is high fat, moderate protein, low carb, which kind of turns your normal diet on its head (22). 7 Keto DHEA With a name like “7 Keto DHEA,” you’d automatically think it’s a keto diet supplement. Note: Some people may experience digestive symptoms from MCT oil. 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.