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I'm not looking to ignite that discussion again here, but I just think it's easier right now for me to bypass this discussion entirely and pick up a protein supplement that I don't have to stress about. This is the so-called "induction flu." As carbs get kicked to the curb, so do key electrolytes such as sodium and potassium. For example, they have been shown to boost athletic performance, speed muscle recovery and decrease appetite (18, 19). Then there are other effects that are not well studied, mostly because it’s hard to track dieters on a long-term basis to find out the lasting effects of the eating plan. “We don’t know for sure the effects on blood cholesterol, some studies show increases, others show decreases, but we don’t know over the long-term because of a lack of research,” Palmer said. Unfortunately, a lot of people have a vitamin D insufficiency in the US and most likely worldwide (especially in countries with a colder climate and harsh winters with no enough sunlight) (10).

Rather than simply resigning yourself to sluggishly functioning the first few days of the ketogenic diet, consider slightly raising your caffeine intake, either through another cup of coffee or a caffeinated supplement like a pre-workout or fat-burner. Sorry, but I suck at this so help is greatly appreciated. Your Must-Have (And Must-Not-Have) Keto Food List Ready to head out the door and start buying groceries?

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To stay in ketosis, it’s important to make sure your electrolyte supplement doesn’t contain added sweeteners (meaning most electrolyte sports drinks are out of the question). From the clinical trial evidence judged to be most relevant, UK EVM concluded that "supplemental doses of up to 3,700 mg potassium per day appear to be without overt adverse effects, but may be associated with gastrointestinal lesions diagnosed by endoscopy." Based on this conclusion (with no correction for uncertainty), UK EVM set 3,700 mg as the GL for potassium. 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. There are definitely times I do not get enough magnesium from diet alone so I have chosen to rely on my supplement to fill the gap. If you want a supplement that helps you get that extra oomph in the gym to get bigger muscles and a sculpted physique (or just great weight loss results), creatine (17) is your best bet.

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The darker it is (light pink up to a purple color) the more it is in your urine. Because the keto diet cuts out a number of food options, it’s a good idea to supplement with specific nutrients. It comes in a small bottle that usually contains 50-100 strips depending on the type you choose. MCT Oil MCTs, or medium chain triglycerides, are a type of fat molecule found in coconut oil, palm oil, cheese, butter, and yogurt.

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If constipation continues, consider magnesium citrate supplement or probiotics (9). When you’re on keto, you’re cutting way back on carbs which also means you may struggle to get enough antioxidants. These are sold by Walmart.com and flagged with FREE Shipping. Omega-3s If you aren’t making a habit of eating fatty fish each day, your omega-3 levels may be low. 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. Taking exogenous ketones provides ketone bodies for you to burn as fuel right away, whether or not you’re in ketosis. Why you need omega-3s on Keto: It benefits your heart health in multiple ways (read more here) It could reduce inflammation and insulin resistance (check out this study) It’s good for your skin (this is the evidence) It may lower your risk of colon cancer (here’s the study) If you consume omega-3 regularly, you’re less likely to be depressed (see the evidence here) Common dosage for omega-3s: There is no defined dosage for Omega-3s, but as a rule of thumb, one can of small fatty fish will probably contain the daily dose of omega-3s you need Where to get your omega-3s: Eat sardines! Chlorella Chlorella is a single-celled green algae that many people take for energy, which can help increase your energy levels if you become fatigued in the early stages of going keto.