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Many have felt compelled to quit before actually entering ketosis—which is when the pure fat-burning and benefits begin! Your body needs time adjusting to this new ratio of nutrients, so just be patient and do not reduce the fat intake. #4. Stay hydrated and increase the amount of water you drink Keep an excellent oral hygiene. You can make a keto curry using turmeric, or try Golden Milk, a keto-friendly turmeric drink recipe. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly. However, your body needs a few days to adjust to this new metabolic state and during this period, your body expresses flu-like symptoms.

12 Some research has suggested that our Palaeolithic ancestors may have had just 700mg of sodium/day but 11 000mg of potassium/day! Caffeine Sorry to break it to you: The world won't wait for your brain makes the switch from running on carbs to running on fat. Lost 20lbs but been in a sorta-intentional maintenance mode for the last month and a half. Cutting carbs means you may not be eating as many antioxidant-rich fruits and vegetables, so supplementing with a powerful antioxidant like glutamine may help prevent cellular damage (19).

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Lots of nutritional supplements contain magnesium in some form, but not all are created equally. This (the slightly wet bowel movements) is the best indicator you are getting enough. If you're dehydrated or low on electrolytes, all of these symptoms are going to be worse.

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With a seamless taste, you can easily add this into your meal, coffee, or snack that you choose to. She also said keto dieters may have to up their carb intake if they have continued issues with hydration. “Keto is not a great long-term diet, as it is not a balanced diet,” Rahnama said. “A diet that is devoid of fruit and vegetables will result in long-term micronutrient deficiencies that can have other consequences.” The keto diet can be used for short-term fat loss so long as the patient is medically supervised. Your doctor can run a blood test to determine if you’re deficient in vitamin D and help prescribe a proper dosage based on your needs.

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Nuts and seeds are high-fat staples of ketogenic dieting, but given how much protein and carbs many of them contain, they can't be the only place you get calories. An ECA stack as a keto supplement can help you get great results. What’s more, omega-3 supplements can maximize the ketogenic diet’s impact on overall health. 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.