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Wittrock can relate. "In the beginning, I was terribly worried that I would lose muscle mass because of the low protein intake," he says. "But, I lost absolutely no muscle and was able to add lean mass to my physique. There's a lot of info out there about how to supplement potassium, but I wanted to focus on whether it's safe to do so and, if so, how much to supplement it. Or, at least they’re a type of Ketones that mimic those ones. 13 But it seems getting even 4700mg every day from dietary sources can be daunting. Sometimes, a pure fat source, such as MCT oil, is a superior way to get calories, either as a straight supplement or mixed into a shake or your coffee. Axe's bone broth protein and collagen protein, as well as unsweetened nondairy milks such as almond and oat milk.

If you start to experience fatigue, cramps, or headaches, start taking a supplement: 200-400 mg per day ought to do (13). But what they don’t tell you is the list of negative side effects that could arise from using their product. Those on blood-thinning medications should consult a doctor before taking omega-3 supplements, as they can increase your risk of bleeding by further thinning your blood (12).

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It would be advisable for people with high triglycerides levels and other lipid metabolism issues to consult with their doctors prior to receiving a ketogenic diet. Celebrities name drop the keto diet all the time. We recommend this only for serious ketoers, and you should have a talk with a medical professional first. Addition of the bouillon will help prevent dehydration and improve the way you feel on the diet. On the bottle, there’s a picture you compare the color of the paper with that can be a very good indication of your current ketone state.  Above is a color chart to help guide you when you are testing for ketosis levels so that you can track your performance.

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It isn’t necessary and doesn’t have major health benefits, but it can help you achieve much better results with each workout (hey, you’re doing keto to look good, right?). But there was one thing about the next two weeks that was looming over me: the intermittent fasting (IF) Dr. Electrolyte Supplements or Mineral-Rich Foods Focusing on adding minerals through diet is important for people following a ketogenic diet, especially when first switching to this way of eating. When we consume too many omega–6s and not enough omega–3s, this can promote systemic inflammation, which may play a role in the onset of many chronic illnesses and diseases, such as cardiovascular disease and arthritis (11).

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Some keto supplements are also helpful for reducing symptoms of the dreaded keto flu, and can help make the transition to a high-fat and low-carb diet much easier, especially in the early stages when you may want to give up. If you’re experiencing digestive issues like nausea, diarrhea and bloating when transitioning to a ketogenic diet, a digestive enzyme blend that contains enzymes that break down fats (lipases) and proteins (proteases) may help optimize digestion. And let’s not forget: You can also get electrolytes from bone broth, and mineral salts such as himalayan rock salt. 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). And, talk to your doctor if this causes a problem that doesn’t go away. Main Benefits of Taking Electrolyte Supplements on the Keto Diet: Prevents free radical damage from intense physical activity, boosts immunity, reduces recovery time between workouts. Fat is a LEVER; you adjust fat intake depending on your goals. A little expensive but 15g protein, 0 g carbs is very attractive. MCT Oil MCT oils are like the duct tape of the keto world: they hold everything together and make life way easier. Supplemental potassium in doses of 5-7 g/day in addition to dietary intake has in a few cases, however, been reported to cause conductive effects and compromised heart function in apparently healthy adults. You can add MCT oil to your favorite shakes and smoothies, and your keto beverages such as coffee and herbal tea. The pro-inflammatory omega–6s are primarily found in high oleic vegetable oils (soybean, corn, safflower, sunflower), and dairy products such as butter, cream, milk, ghee, and non-organic meat and poultry. Main Benefits of Taking MCT Oil on the Keto Diet: Long-lasting energy, high fat content. However, you might need to supplement it in order to make sure you do not become deficient. You pretend the articles saying breakfast will kick-start your metabolism and start your day right don’t exist.