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As you shed water (you WILL SHED WATER), you will always lose electrolytes fast (7). In order to get the best results from the keto diet, you might consider adding some supplements to your regimen. Even carrots and onions are too high-glycemic to work with keto, Wittrock says.

Make sure you replace the carbs you are cutting with more fat; preferably with saturated fat such as butter, coconut oil, or  MCT oil to avoid these ketosis side effects. 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. Taking exogenous ketones provides ketone bodies for you to burn as fuel right away, whether or not you’re in ketosis. Glutamine is an amino acid (25) that acts as an antioxidant in your body, which can both boost your performance in the gym and fight the free radicals that extremely intense exercise produces. Loss of sodium occurs when you restrict the carbs consumption and it can also cause heart palpitations, fatigue, leg cramps and reduced physical performance. Believe it or not, pork rinds are also a very good keto snack." Want even more guidance?

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While you definitely want to eat healthy foods high in omega-3s (salmon, avocado, etc.), just one dose of this keto supplement will do wonders for your health (3). In fact, a lot of people thrive on keto without experiencing these effects at all. While exogenous ketone supplements will raise the ketone bodies in your blood, they’re simply providing your body with a fuel source, rather than putting you in the metabolic state of ketosis where the “fat burning magic” takes place. It can also be used to soothe tired and sore muscles (27, 28). #8. If this happens, you can try an MCT powder which is easier to digest, such as Perfect Keto’s MCT Powder. You can also order 7 Keto DHEA through online retailers like Amazon.

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Vitamin D Vitamin D is a vital nutrient that most people (14) struggle to get enough of. In order to make sure that you’re meeting your potassium needs, it is advisable to eat potassium-rich foods, such as broccoli, avocado, salmon and chicken breast. Fiber will help to keep you regular and feeling full, aside from helping to support a healthy gut environment.

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If you start to experience fatigue, cramps, or headaches, start taking a supplement: 200-400 mg per day ought to do (13). If on the contrary, you are either not losing or gaining, either adjust calories, macronutrients or training. Try to find a blend that contains calcium, sodium, magnesium, and potassium. Heart palpitations occur when you feel your heart beating too fast or too hard (21). Keto for Bodybuilding: The MCT Oil Advantage MCT stands for "medium chain triglycerides." This type of saturated fat is quickly processed by the digestive system and moves to the liver fast where it can then be converted to ketones the body can use when it starts to run short of carbs. If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options: Spinach Avocado Swiss chard Pumpkin seeds Mackerel Summary Those following a ketogenic diet may be at a higher risk of developing a magnesium deficiency. As you shed water (you WILL SHED WATER), you will always lose electrolytes fast (7). Ketogenic Diets: What You Need To Know It’s Pretty Restrictive – We’re talking you can’t just eat fruit, vegetables, and lean meat like you would on other diets. And, that you wouldn’t lose anything by trying it for yourself today! Add it to a shake, make a smoothie, or take a spoonful of it straight with some water for a quick, healthy keto boost that lasts all day. Adding pure MCTs throughout your day can help you make the transition smoothly, while also providing steady energy. So try adding them to foods or liquids that are either cold or at room temperature.  Most people find that adding green supplements to smoothies or raw energy balls helps keep the nutrient profile intact.