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As a fatty acid supplement, MCT oil can also help you meet your daily fat requirements for staying in ketosis. It is generally not advisable to take potassium in a pill form, as taking too much can lead to heart rhythm problems and even cardiac arrest, so it’s best to stick to the tasty alternatives outlined above (2).

Call me jaded, but the word "diet" has a bit of a negative connotation these days, with "fad" and "restrictive" usually preceding it. 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). Sodium & Potassium (Electrolytes) Keto flu—we all get it. Defeating The "Keto Flu" You've likely heard horror stories of what competitors feel like when they cut carbs low, or when the average bro talks about going keto. We recommend this only for serious ketoers, and you should have a talk with a medical professional first. Since these symptoms will make you want to throw in the keto towel altogether, an easy way to stay on track is to take electrolytes daily, especially if you’re active.

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Plus, I consider myself a flexitarian, so the thought of eating more meat—and more often than I typically would—gave me pause. Turmeric’s active ingredient, curcumin, is said to be the reason for its health benefits, which also include improved digestion and antioxidation (4). Here we will be talking about the four things that you need to uphold at all times to be able to get into the state and maintain the body that you worked so hard for.  check check check check How to Step Up Your Game Even More... It will definitely get you awesome results fast, but since most people are used to eating a high-carb diet it does present a few challenges—namely, the keto flu, low energy levels, and nutrient deficiencies.

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Vitamin D alone in large doses can even be harmful, as it might lead to blood vessel calcification or to kidney stones, however, future studies are needed (11, 12, 13, 14, 15). Vitamin D Vitamin D is a vital nutrient that most people (14) struggle to get enough of. It's when you get forgetful, can't think properly, and can't even communicate correctly.

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It will definitely get you awesome results fast, but since most people are used to eating a high-carb diet it does present a few challenges—namely, the keto flu, low energy levels, and nutrient deficiencies. Carnitine (in L or Acetyl-L form) Carnitine comes in two forms, one is more specialized for keto but they both provide key health benefits for people on the diet (or in general), and they can both be taken at the same time. Glutamine is a must-have supplement in your diet. That’s not to say that the supplements don’t work. You’ll need to spend longer outside if it’s winter or your skin is darker or you’re older. MCT Oil MCTs, or medium chain triglycerides, are a type of fat molecule found in coconut oil, palm oil, cheese, butter, and yogurt. Try heating up some bone broth and sipping on it in place of hot tea for a soothing way to relax. ​Tip for buying bone broth​: make sure it's sourced from grass fed ​animals with premium ingredients without any added sugar, hormones or antibiotics. How To Avoiding Ketosis Side Effects Although there are some side-effects which on the surface are not related, they all occur due to your body adjusting in the ketosis stage from its usual glycolysis metabolic pathway. Living The Fat Life The easiest macro to calculate in the ketogenic diet is fat. This might make the average glucose-burner feel energized for a little while, but they will surely crash after an hour or so.