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Green Tea Studies suggest green tea helps boost fat metabolism (2). Unless the rapid absorption is ultimately what makes the difference between whey and others? ​ I thought about casein, but that micellar stuff bloats me up. Let's dive in! ​Basic Electrolytes on Keto Sodium & Potassium As your insulin levels become lower and more stable, your kidneys will not hold onto sodium as much as before.

You need vitamin D for calcium absorption, muscle function, and immunity. Moreover, adding more healthy fats to your diet could help reduce the fatigue and increase feeling of satiation (fullness). #2. Taking exogenous ketones provides ketone bodies for you to burn as fuel right away, whether or not you’re in ketosis. Moderate hypokalemia may cause muscle weakness, myalgia [muscle pain], and muscle cramps, and constipation."1 *Note: 4700mg is the "adequate intake" level (not enough evidence to set a Recommended Dietary Allowance or RDA) set by the Institute of Medicine's Food and Nutrition Board. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience.

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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. Dark leafy greens, nuts, avocados and seeds are all keto-friendly foods that are high in both magnesium and potassium. Acetyl-L carnitine is more of a general health supplement that has shown to have positive effects on the brain (24). And let’s not forget: You can also get electrolytes from bone broth, and mineral salts such as himalayan rock salt. Some people believe that you can get everything you need from diet alone while on the keto diet.

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The most common mistake people make is by treating any keto supplement like a "wonder drug" that will help them shed weight in their sleep. You may be getting more potassium than you think.

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While going full-force back on the carbs could derail me or anyone else who wants to keto-cycle, Dr. The chart is relatively simple; it's in shades of purple, except for those that have a negative trace of ketones. Many ketogenic dieters also swear by MCT oil. (MCT simply stands for medium chain triglycerides.) MCT's energy-sustaining powers can be explained as follows: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Watch your diet very closely, as it’s easy to develop magnesium deficiency when on keto. I did a search and nothing really put all this info in one place. Selenium-deficiency A rather rare reported complication of the ketogenic diet is the selenium-deficiency and its related cardiomyopathy (40, 41). Kettle and Fire Beef Bone Broth contains: 6 grams of protein, 0 grams of fat, and 2 grams of carbs per serving. Supplementing with it can help fight off cellular damage by combating free radical damage (​20).  This is important if you follow a keto diet because it limits your intake of fruits and vegetables, which is the primary source of antioxidants for most people. He is researching and expanding his knowledge about the ketogenic diet.