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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. She also said keto dieters may have to up their carb intake if they have continued issues with hydration. “Keto is not a great long-term diet, as it is not a balanced diet,” Rahnama said. “A diet that is devoid of fruit and vegetables will result in long-term micronutrient deficiencies that can have other consequences.” The keto diet can be used for short-term fat loss so long as the patient is medically supervised. Kettle and Fire Chicken Bone Broth contains: 10 grams of protein, 1 gram of fat, and 0 carbs per serving.

Symptoms usually include headache, weakness, brain fog, increased hunger, and fatigue. This is one aspect of the ketogenic diet that I think a lot of people misunderstand. Nonetheless, as every diet, it is also correlated with some side effects, with the most common ones being keto flu, bad breath, stomach issues, hypoglycemia, and dehydration, all of which can be easily be prevented or treated with dietary supplements or medication. You're going to overdose, go into cardiac arrest, and DIE!" Meanwhile, even the nutrition experts seem to provide poor guidance.

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You’ll need to spend longer outside if it’s winter or your skin is darker or you’re older. On the bottle, there’s a picture you compare the color of the paper with that can be a very good indication of your current ketone state.  Above is a color chart to help guide you when you are testing for ketosis levels so that you can track your performance. Digestive Enzyme Blends Keto is great, but it’s not always great on the digestive tract. If you want a supplement that helps you get that extra oomph in the gym to get bigger muscles and a sculpted physique (or just great weight loss results), creatine (17) is your best bet. Just one scoop can give you a healthy boost that turbocharges your diet results and improves your workouts. 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.

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They are also a great way to stay in ketosis and prevent heart disease. Be it capsules or sprays, the discussion around them actually working always had opposing sides. Because l-glutamine is so good at repairing damaged cells, you can use it as recovery after a tough workout.

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Where to Buy: Most health food stores carry creatine supplements in powdered form, and you can order creatine from online retailers such as Amazon. If you start to experience fatigue, cramps, or headaches, start taking a supplement: 200-400 mg per day ought to do (13). Call me jaded, but the word "diet" has a bit of a negative connotation these days, with "fad" and "restrictive" usually preceding it. You probably know caffeine and aspirin, but ephedrine is usually a mystery to new keto users. 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). Some people are afraid to supplement sodium due to concerns regarding blood pressure. Turmeric’s active ingredient, curcumin, is said to be the reason for its health benefits, which also include improved digestion and antioxidation (4).