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A post shared by Alyssa Sparacino (@alyssa_sparacino) on Dec 20, 2017 at 3:01pm PST In the end, I'm pleased with my keto diet results both internally and externally. Honestly, sometimes you seem to be gaining weight. Save Save Save Save Save Save Save Save ​Check Best Price Now Bone Broth Bone broth has excellent overall health benefits in addition to being an electrolyte booster. Keto is high fat, moderate protein, low carb, which kind of turns your normal diet on its head (22).

Symptoms of the keto flu linked to low electrolytes include fatigue, dizziness, muscle cramps, headaches, and nausea. Taking a dose of glutamine daily will decrease your recovery time, leading to better, more productive workouts. Symptoms of the keto flu can include everything from headache, weakness, and irritability, to constipation, nausea, and vomiting. “With the start of the keto diet, the body switches from using sugar as a source of energy to using the body’s stored fat,” Rahnama explained. “In the process of breaking down fat, the body produces ketones, which are then removed by the body through frequent and increased urination. While some people may find these supplements helpful, more research is needed to establish their potential benefits and risks.

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In the first few weeks, your body is going through an extreme adjustment process as it slowly realizes you aren’t feeding it the way it’s used to. Vitamin D Vitamin D is a vital nutrient that most people (14) struggle to get enough of. According to one study, 7-oxo-DHEA significantly helped people lose body weight and body fat when they paired it with a reduced calorie diet and a moderate exercise program (​22). Now, let's talk about which ketogenic product you should be buying in the stores.

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In fact, a lot of people thrive on keto without experiencing these effects at all. Ensure that your daily water consumption is at least 2 liters a day. It isn’t necessary and doesn’t have major health benefits, but it can help you achieve much better results with each workout (hey, you’re doing keto to look good, right?). You need vitamin D for calcium absorption, muscle function, and immunity. Not to mention, some supplements can help dieters reduce adverse effects of the keto flu and even enhance athletic performance when training on a low-carb diet.

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In the first few weeks, your body is going through an extreme adjustment process as it slowly realizes you aren’t feeding it the way it’s used to. But before we get into the different keto supplements, let's dive in real quick into the our favorite products that can easily lead you into ketosis. For many people, bacon, avocado, and heavy cream can found on the menu eaten at almost any meal, and never do you need to think twice about choosing egg yolks again. Simply salting foods or sipping on a broth made with bouillon cubes should cover most people’s increased sodium needs. Research shows that l-glutamine helps combat oxidative damage that makes your muscles sore and adds days to your recovery time (21). The fat-burning capabilities of keto have more strength behind it when it comes to weight loss, specifically, he adds, but the intermittent fasting can be great for digestion and just feeling good. Glutamine Are you an extreme keto dieter who wants to give it their all in the gym?