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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). I just decided to say screw it, and have chosen my New Year's Resolution. You can add MCT oil to your favorite shakes and smoothies, and your keto beverages such as coffee and herbal tea. With a shorter chain length than fatty acids, they take a much “quicker” pathway (think of it as a shortcut) when they’re metabolized, which allows them to be converted to ketones and used for fuel, rather than being stored as fat (15). If the low carb transition is stressing you out, it couldn’t hurt to add a few extra naturally calming nutrients to your diet.

At least when you are first beginning to use them. 3 months of lifting/working out 200 49 comments save hide report 0 Posted by u/quickqueenofquincy Going back to Keto but need a good recomp gym routine For reference, I’m F/5’7”/160lbs/~25% BF I’m going on a cruise to Hawaii this summer and I’m ready to have the best body ever and put in whatever work is required. Therefore, you should be careful of your drinks consumption. But shoot for one that is very low—like, zero—in carbohydrates.

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Because l-glutamine is so good at repairing damaged cells, you can use it as recovery after a tough workout. If your levels are below 40 ng/mL that’s a good indicator you’re deficient.

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7 Keto DHEA With a name like “7 Keto DHEA,” you’d automatically think it’s a keto diet supplement. The best part is the natural sweetener that makes it delicious to drink (unlike most other drinks out there).

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Aside from potentially helping you reach ketosis quicker, exogenous ketone supplements have been linked to other benefits as well. Eating the right foods is a great way to reduce the symptoms of keto flu, but you’ll quickly notice a few things: it’s hard to keep track, and it gets expensive. 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. Some of the most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate and magnesium citrate. Supplementing with l-glutamine has also been shown to help heal the gut. Research suggests that due to magnesium-depleting medications, reliance on processed foods and other factors, a good portion of the population has or is at risk of developing a magnesium deficiency (2). This could last anywhere from a week to a few weeks. If 400 mg of magnesium citrate isn't helping, you may want to cut back on your dairy consumption to rebalance your calcium intake to your magnesium intake.