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A post shared by Alyssa Sparacino (@alyssa_sparacino) on Feb 3, 2018 at 4:09pm PST Many people may look at my side-by-side before and after pics and think, "She was fit before and she looks the same now." (Isn't it strange how differently other people see you versus how you see yourself?) But eating and exercise should always be about more than the aesthetics. Have any of you been in this same situation? thoughts? Prebiotic Fiber and Probiotics You’ve probably heard about probiotics and prebiotics, but what are they exactly?  “Probiotics are mostly bacteria, which assist in the maintenance of the natural balance of microorganisms (microflora) in the intestines. Most people (especially when doing keto) don’t get enough of them (1).  During keto, you’re going to take in more omega-6 fatty acids (2) that are known to promote inflammation. 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).

Main Benefits of Taking Vitamin D on the Keto Diet: Electrolyte absorption (calcium), immune system support. The only problem is that there are too many to choose from (and not all are good for different keto'ers). I tossed on half an avocado for good fatty measure. Many people have transformed their lives as result of following this diet.

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Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. However, it's important to NEVER overlook the power of exercise and of course sticking to a proper routine to get the most optimized results.

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Hydroxymethylbutyrate (HMB) Pronunciation aside, HMB is a great ally to have in your corner in the fight against fatigue and muscle loss (19). For these reasons, taking 200–400 mg of magnesium per day may be beneficial if you’re on a keto diet. Branched-chain amino acids (BCAAs): Branched-chain amino acid supplements have been found to reduce exercise-related muscle damage, muscle soreness and fatigue during exercise (26, 27, 28). But toward the end of the thermos, I realize that no matter how you dice it, vanilla bone broth protein coffee is not the same as a vanilla blonde roast with skim milk.

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That being said, you just have to listen to your body and stop using it if discomfort occurs. Who wouldn’t want their bodies to burn away fat stores for them? As you shed water (you WILL SHED WATER), you will always lose electrolytes fast (7). They are also a great way to stay in ketosis and prevent heart disease. This is due to the fact that your body is burning up the extra glycogen in your liver and muscles. Taking a fish oil supplement on the keto diet is an easy way to maintain a healthy omega–3 to omega–6 ratio. ALA also has shown to help protect the mitochondria in your cells, enhance insulin sensitivity, optimize blood sugar levels, and has a few other key health benefits. ​7.