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These nucleic acids help with cellular repair and regeneration, which allows for more efficient energy transport between your cells (1). Try adding coconut oil to a smoothie, pre-workout shake, or drizzling atop veggies, fish, chicken, or beef to hit that high fat intake. Since the bones used to make bone broth have such a long simmer time (24–48 hours), the nutrients become highly bioavailable, and easy for your body to use and absorb straight away. Turmeric’s active ingredient, curcumin, is said to be the reason for its health benefits, which also include improved digestion and antioxidation (4). Water isn't enough on keto; you need enough sodium, too. Moderate hypokalemia may cause muscle weakness, myalgia [muscle pain], and muscle cramps, and constipation."1 *Note: 4700mg is the "adequate intake" level (not enough evidence to set a Recommended Dietary Allowance or RDA) set by the Institute of Medicine's Food and Nutrition Board.

11 53 comments save hide report 39 Posted by u/anonymouspsy Recomp or Cutting? Since these symptoms will make you want to throw in the keto towel altogether, an easy way to stay on track is to take electrolytes daily, especially if you’re active. Otherwise, you’ll never know if this is what your routine was missing. Electrolyte supplements containing sodium, potassium and magnesium are available as well.

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Exogenous ketones (26) are a healthy “shortcut” to getting there. ALA also has shown to help protect the mitochondria in your cells, enhance insulin sensitivity, optimize blood sugar levels, and has a few other key health benefits. ​7. Axe suggested adding protein (such as his bone broth or collagen protein powders) to my liquids to help fend off hunger. During the fat metabolism, your acetone levels rise and your body disposes of them via your breath or your urine (6). Once your body starts ketogenesis, the liver and gallbladder begin to release the stored fats that your body has piled up.

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If you do eat dairy, opt for small amounts of full-fat organic or grass-fed dairy. Diarrhea This side-effect of the ketogenic diet is not unusual and should resolve itself over a few days. Diarrhea can happen just because of the change in routine, or if an unwise decision is made to also limit fat consumption on a low-carb meal plan, which results in eating too much protein.

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Once you are finished scouring this website full of its information, you should be well-equipped to make a calculated decision on whether this whole thing is for you and that means our mission is complete.  Testing Your Ketone Levels I’m often asked if it’s necessary to buy and use keto products like urine sticks. In other words, are bodybuilding and keto compatible? So, throughout my two weeks, I experimented with Dr. Magnesium Chloride Magnesium chloride is more bioavailable than magnesium citrate and magnesium oxide, and is equivalent to magnesium lactate (23). Chromium and ALA Chromium and alpha lipoic acid (ALA) work in tandem to help metabolize glucose in the blood. Where to Buy: Most health food stores carry creatine supplements in powdered form, and you can order creatine from online retailers such as Amazon. Vitamin D Vitamin D doesn’t play a role in ketone levels, but it does have a huge impact on your overall health — from immunity to electrolyte absorption — so it’s worth mentioning here. We found a lot of sufferers wasted a lot of money on supplements they didn’t need or ones that didn’t work. 7 Keto DHEA is a metabolite of DHEA (dehydroepiandrosterone), which is produced by your brain and adrenal glands (6).