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11 In 2006 the European Food Safety Authority concluded that Potassium intakes from foods have not been associated with adverse effects in normal, healthy children and adults. Some people also experience diarrhea, and that is usually the case when they reduce fat consumption together with carbohydrate restriction. It also helps regulate mental function, reducing mental fog and improving focus. If you experience digestive symptoms after eating fats, having a mug of dandelion root tea first thing in the morning can help you digest your meals better throughout the day.

MCT Oil MCTs, or medium chain triglycerides, are a type of fat molecule found in coconut oil, palm oil, cheese, butter, and yogurt. Try subdividing it into smaller doses (500mg has been suggested) spread throughout the day taken after food and with a lot of water to reduce irritation. Further, sodium and potassium supplements could help with this adverse effect. #6.

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Lamb burgers, turkey lettuce-wrap tacos, chicken salads. Omega-3s If you aren’t making a habit of eating fatty fish each day, your omega-3 levels may be low. You see, glucose is normally stored in the body to be used as energy.

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Because, counting every gram of carbs you put in your body can feel impossible. Day 13: I have a love-hate relationship with this intermittent fasting thing. As ketogenic diet is traditionally initiated with a period of fasting and fluid restriction, dehydration is a logical adverse effect (10). 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).

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When shopping for omega-3 supplements, choose a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving. If you’re the kind of person that struggles to stick to a diet or eat a lot throughout the day, MCT oils are the perfect keto supplement (6). He is researching and expanding his knowledge about the ketogenic diet. There’s no substitute for hard work, but taking exogenous ketone supplements can help you reach ketosis quicker and stay there longer. You can make a keto curry using turmeric, or try Golden Milk, a keto-friendly turmeric drink recipe. It’s recommended on the keto diet for those who are extremely active because intense exercise has been shown to deplete your natural stores of glutamine, and can produce free radicals (toxins) (17, 18).