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Sodium & Potassium (Electrolytes) Keto flu—we all get it. It acts as a growth hormone and can help stimulate the production of other hormones that play a role in burning body fat and increasing lean muscle mass, such as the thyroid hormone (7). Sodium & Potassium (Electrolytes) Keto flu—we all get it.

But replacing your lost sodium is critical, especially when you're working out." As for the other two electrolytes, meet your new best friends: avocados, greens, and nuts. "I suggest you eat 1-2 avocados per day," Wittrock says. "Green leafy vegetables are also a great source of both potassium and magnesium." The fattiest nuts and seeds, like almonds, pistachios, pecans, walnuts, and pumpkin seeds, also happen to be the ones that contain the most magnesium. They are also a great way to stay in ketosis and prevent heart disease. Additionally, it can be hard to take individual vitamins and minerals that you think you might be lacking in on the keto diet, so most people find that taking one supplement to meet all their nutritional needs is more desirable. You can either use l-glutamine in powder form or capsule form. Creatine Creatine is an amino acid that plays an important role in energy production and muscle contractions (13). Here are some of the best supplements we recommend to take while on the keto diet: 1.

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Science is a broad term - we especially love the latest studies looking at the ketogenic diet's role in weight loss and the reversal of metabolic syndrome, but understanding keto leads many other interesting topics to become suddenly relevant. Fish Oil Not only are fatty fish one of the best foods to eat to stay in ketosis, but they’re rich in omega–3 fatty acids, which help reduce the risk for heart disease and cancer (9). This section will calculate your Basal Metabolic Rate (BMR) along with the Thermic Effect of Food (TEF) - how many calories you need if you were to stay in bed all day, your body just doing its vital functions to survive, along with calories used to process food. Green Tea Studies suggest green tea helps boost fat metabolism (2).

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For potassium, try leafy greens, nuts, and avocados (9). Why you need potassium on Keto: It could help prevent kidney stones (according to this study) It could help lower high blood pressure (there’s a study with evidence here) It could help prevent osteoporosis and help your body maintain healthy bone density (here’s a study) It’s an electrolyte (like sodium) – so you’re more likely to be deficient in potassium on a keto diet, and you’ll need to take supplements to avoid this. Since keto should be combined with a challenging workout regimen, taking a supplement to increase weight loss, muscle endurance, and strength building is a great idea! ​8. Be it capsules or sprays, the discussion around them actually working always had opposing sides. Main Benefits of Taking Vitamin D on the Keto Diet: Electrolyte absorption (calcium), immune system support.

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But, one study concludes that ketogenic diets can be useful in treating obesity. Experiment with the different types of supplements of Magnesium do determine which is best absorbed by/cost effective for your body. This is why some people who aren’t living a keto lifestyle will still take ketone supplements for energy. The ketogenic diet is unique and unlike any other diet out there. Glutamine Are you an extreme keto dieter who wants to give it their all in the gym? This is important because once magnesium penetrates a cell, it can be used to restore and repair damaged DNA and RNA as well as heal neural tissue damage (25). #6. 89/oz 2-Day Shipping on orders $35+ Free pickup Product Image Product Title Centrum MultiGummies Women (150 Count, Natural Cherr ... So, if you’re trying to figure out what you want to try, why not give that one a go? I do IF 16:8 on Tue and Thurs and sometimes the weekends if I sleep in.