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Electrolytes: Sodium, Potassium, Calcium, Magnesium One of the biggest concerns with drastically reducing your carb consumption is not getting enough electrolytes. You probably know caffeine and aspirin, but ephedrine is usually a mystery to new keto users. We break it down into 3 categories: required list (must have), recommended list (should have) and optional list (not compulsory).

Kettle and Fire Beef Bone Broth contains: 6 grams of protein, 0 grams of fat, and 2 grams of carbs per serving. Once you are finished scouring this website full of its information, you should be well-equipped to make a calculated decision on whether this whole thing is for you and that means our mission is complete.  Testing Your Ketone Levels I’m often asked if it’s necessary to buy and use keto products like urine sticks. March 02, 2018 • 4 min read Podcast Episode 37: Jason Poston on Global Fitness, Training, and Blood Sugar IFBB physique pro Jason Poston is busier than ever, representing the sport around the world and sharing the details of his training and life with his fans. The ShippingPass subscription can be purchased with all major credit and debit cards.

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Although constipation is a common complication of the ketogenic diet, it is easily treatable. Moreover, studies have also shown no negative effect of ketogenic diets on strength performance and even increase performance in endurance sports (14, 15). Now, let's talk about which ketogenic product you should be buying in the stores. 7 But the Nutrition Label on the bag of romaine lettuce I have here has no listing for potassium, and when I searched myfitnesspal for these foods most entries listed a potassium value of 0mg. When you’re on keto, you’re cutting way back on carbs which also means you may struggle to get enough antioxidants.

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If you have pre-existing medical conditions or rare diseases, make sure to talk to your doctor before trying any new diet. Our favorite choice when it comes to MCT oil is definitely Onnit.

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It comes in a small bottle that usually contains 50-100 strips depending on the type you choose. Western diets tend to be higher in omega-6 fatty acids (found in foods like vegetable oils and processed foods) and lower in omega-3s (found in fatty fish). The benefit of taking an MCT oil supplement over plain coconut oil is that the fatty acids have been separated from the rest of the nutrients in coconut or palm oil. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. Glutamine also helps boost immunity and muscle recovery time between workouts (20). Last Thanksgiving, I started doing Keto, and now I have lost over 100 lbs. Oh, and I notice that I've lost a pound already, which is definitely just water weight—carbs hold water so limiting them is a surefire way to release some fluid in your body—but nonetheless. In other words, MCTs are extremely beneficial on the keto diet for energy and staying in a fat burning state. Good dietary sources of magnesium include almonds, spinach, avocado, and salmon. Transitioning to a ketogenic diet results in increased water loss from the body (20).