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Flu Symptoms Within the first 2-4 days of beginning this lifestyle change, you might get a common keto diet side-effect known as the “keto flu” or “induction flu” because it has flu-like symptoms. 2 The Daily Value (DV) for potassium is still set at 3500mg, so note that this is the number used when calculating percent daily value. This side-effect is very rare and it can easily be prevented by adding selenium supplements to your diet (42).

This means that you might experience: Headaches Lethargy Lack of motivation Brain fog or confusion Irritability Although these symptoms typically go away completely within a few days, they are also completely avoidable if you stay very hydrated and increase your sodium intake. Our #1 MCT Powder Choice Save Save Save Save Save Save Save Save ​Check Best Price Now Our #1 ​C8 MCT Oil Choice Save Save Save Save Save Save Save Save ​Check Best Price Now Keto Collagen Collagen is the main protein that makes up your connective tissue. 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. A long-term intake of potassium supplements as potassium chloride of about 3 g per day in addition to intakes from foods has been showed not to have adverse effects.

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Creatine Creatine is an amino acid that plays an important role in energy production and muscle contractions (13). Glutamine is an amino acid (25) that acts as an antioxidant in your body, which can both boost your performance in the gym and fight the free radicals that extremely intense exercise produces. It’s made up of the stock that you use in chicken noodle soup, but minus the noodles and chicken.  The bone broth that our ancestors made included boiling and simmering almost every part of an animal, including its ligaments, tendons, skin and feet, bones and bone marrow.

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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. 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. 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). So, if you’re trying to figure out what you want to try, why not give that one a go?

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It’s important to remember that this is just an adjustment phase though. As a fatty acid supplement, MCT oil can also help you meet your daily fat requirements for staying in ketosis. You probably know caffeine and aspirin, but ephedrine is usually a mystery to new keto users. If anyone has suggestions on what else I need to do/tweaks I should make, I'm all ears. Call me jaded, but the word "diet" has a bit of a negative connotation these days, with "fad" and "restrictive" usually preceding it. HMB has anti catabolic effects, meaning it helps fight the breakdown of your muscles. ALA also has shown to help protect the mitochondria in your cells, enhance insulin sensitivity, optimize blood sugar levels, and has a few other key health benefits. ​7. Ask anyone you know who’s on keto and they’ll tell you it’s AMAZING...but a little bit extreme (maybe crazy!). A post shared by Alyssa Sparacino (@alyssa_sparacino) on Feb 3, 2018 at 4:09pm PST Many people may look at my side-by-side before and after pics and think, "She was fit before and she looks the same now." (Isn't it strange how differently other people see you versus how you see yourself?) But eating and exercise should always be about more than the aesthetics.