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HMB (beta-hydroxy beta-methylbutyrate): HMB may help decrease muscle loss and increase muscle mass, especially in those who are just beginning an exercise program or increasing the intensity of their workouts (29, 30). This mineral boosts energy, protecting your body from everything, and regulating your blood sugar (12). Because the keto diet cuts out a number of food options, it’s a good idea to supplement with specific nutrients.

Electrolytes are essential, as the ketogenic diet has a diuretic effect on your body. One of the BCAAs, valine, can be glucogenic, meaning that it can lead to glucose production and potentially contribute to leaving ketosis behind.[1] But does that mean it will happen? 81 grams per pounds of body weight) can actually produce enough glucose to kick you out of the desired state of ketosis. There are some simple ways to avoid leg cramps: Avoid fluid constraints before starting the keto diet because fluid restriction is not essential for the keto diet and you will avoid any mineral loss and muscle cramps (11).

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4 Also be aware that some medications such anti-hypertension drugs and even over-the-counter pain relievers can increase potassium retention. Vitamin D is essential in controlling the calcium equilibrium in your body. I tossed on half an avocado for good fatty measure. Chromium and ALA Chromium and alpha lipoic acid (ALA) work in tandem to help metabolize glucose in the blood.

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You can also include bouillon cubes and homemade bone broth to your diet (provided that you add enough salt to the broth when making it). These include subjects engaging in strenuous activities leading to dehydration, with impaired renal function, on cardiovascular disease drug treatment or other metabolic disorders affecting potassium homeostasis. When shopping for omega-3 supplements, choose a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving.

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Addition of the bouillon will help prevent dehydration and improve the way you feel on the diet. You can add MCT oil to your favorite shakes and smoothies, and your keto beverages such as coffee and herbal tea. However, there are some side effects, that are well known and that any aspiring keto dieter can get ready for. 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. The wife has been pestering me all week as to what my NYR was going to be, and I landed on getting shredded. So if you’re going to be starting a workout program while on keto, this supplement will help take your workouts to the next level and build bigger muscle mass (20). ​9. Digestive Problems Common issues with the keto diet involve digestive problems, such as constipation and diarrhea, even among children (7).