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Because, they’re supposed to be easier for the body to absorb. However, taking MCT oil (made by isolating MCTs from coconut or palm oil) provides an even more concentrated dose of MCTs and can be helpful for those following a ketogenic diet. To stay in ketosis, it’s important to make sure your electrolyte supplement doesn’t contain added sweeteners (meaning most electrolyte sports drinks are out of the question). One of the cautions when following the keto diet is that some fatty foods (especially dairy) are rich in omega–6s, which we need in small amounts, but can become pro-inflammatory when we consume too many of them (10). Further, sodium and potassium supplements could help with this adverse effect. #6. 1720 cals seem very low to me, let me know if i missed any info.

My long term goal is to get up to 200 pounds with under 10% body fat; any advice is appreciated. They help ensure that you don’t have any nutritional deficiencies once you get into ketosis. If you're dehydrated or low on electrolytes, all of these symptoms are going to be worse. Similar to the other keto diet side-effects we’ve mentioned, drinking lots of water and eating things that have sodium can help prevent cramps and reduce mineral loss. As the most abundant protein found in your body, it’s basically the stuff that holds your entire body together. If this is the case, consider adding a fiber supplement to your diet.

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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). Loss of electrolytes could lead to headaches, lack of energy, and cramps, so it’s important to supplement your levels of sodium and potassium to counteract these symptoms (8). Sleep Issues Some people say that they find it hard to sleep when on the lifestyle. Symptoms usually include headache, weakness, brain fog, increased hunger, and fatigue. For these reasons, taking 200–400 mg of magnesium per day may be beneficial if you’re on a keto diet.

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You can also use a complete or partial salt substitute, such as Nu Salt or Lo Salt, which contain potassium instead of sodium. The idea is that you’re triggering your body into Ketosis.

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Greens Powder Increasing vegetable intake is something that everyone should focus on. Glutamine also helps boost immunity and muscle recovery time between workouts (20). Where to Buy: Any health food store will carry fish oil in capsules or liquid form. A sprinkle of black pepper is also said to help with turmeric absorption. I've tried MAX OT, beginner keto 5x5, and just doing 1 set full body workout 12 reps 3x per week. It still isn't the same as a French press with cream, but it's a win! You can also get a 10% discount by using our coupon code KSR10. However, recently I had been worrying that we're not getting a lot of vitamins/minerals that we might need, so around 2 weeks ago I bought One a Day for Men (those vitamin supplements), and I have been taking them with dinner. Hydroxymethylbutyrate (HMB) Pronunciation aside, HMB is a great ally to have in your corner in the fight against fatigue and muscle loss (19). If you want a quick and easy option, you can get a multivitamin. If we had to choose only three keto supplements and functional foods, we’d go for exogenous ketones (such as Perfect Keto), MCT oil, and of course, Kettle and Fire Bone Broth. In the ketogenic diet, the human body is forced to use fat instead of glucose as an energy source, which can cause hypoglycaemia (17).