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Lunch Option 1: Taco Salad Ground Beef (80/20) 3 oz. Just be sure to substitute the honey for stevia if you use a sweetener. Try adding coconut oil to a smoothie, pre-workout shake, or drizzling atop veggies, fish, chicken, or beef to hit that high fat intake.

Most people (especially when doing keto) don’t get enough of them (1).  During keto, you’re going to take in more omega-6 fatty acids (2) that are known to promote inflammation. Ketosis is a natural metabolic process your body goes into when it runs out of carbs to burn for energy. The FDA, terribly afraid of potassium, sets a 100mg limit, with prescriptions over 100mg requiring the warning label "there have been several reports, published and unpublished, concerning non specific small-bowl lesions." The dietary reference intake for potassium in adults is 4700mg*, but the average consumption in the North America is about half that. In addition to dietary supplements, we’ll also let you know which superfoods — or “functional foods” as we call them — can be helpful. The cool thing about MCTs that sets them apart from other fatty acids is that your body can use them for energy right away. Fast energy (4), appetite control for better weight loss (5), increased ketone levels, —you name it.

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Research shows that it may help you lose weight on the keto diet. So if you’re feeling fatigued, supplementing with potassium is also a good idea! This is because when overweight people lose weight, regardless of how they do it, they often end up with better blood lipids and blood glucose levels. Exogenous Ketones The goal of the keto diet is to put your body into a ketotic state (where your body has raised ketone bodies). If you are meeting your goals within a 2 week period, stick to the protocol. Creatine Creatine is an amino acid that plays an important role in energy production and muscle contractions (13).

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A growing number of people are giving it a try, thanks to exogenous ketone supplements that claim to launch your body into a state of ketosis within two and a half days—even if you’ve been living on pasta and cookies instead of following a low-carb diet. Adding ketones to your body and using fats as a resource of energy has some fantastic effects and if done right can help your body fight all sorts of ailments such as cancer, heart disease, diabetes and many other illnesses that can only be cured by chemical therapy. It can also be used to soothe tired and sore muscles (27, 28). #8.

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The Keto360 plan recommends no more than half an avocado a day, and most nutritionists would probably agree. You need vitamin D for calcium absorption, muscle function, and immunity. What’s more, omega-3 supplements can maximize the ketogenic diet’s impact on overall health. As you shed water (you WILL SHED WATER), you will always lose electrolytes fast (7). This means that you need to increase your electrolyte intake in order to maintain your electrolyte balance and minimize the side effects of keto. 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. This is not a symptom to worry about as it occurs frequently in the first days of the keto diet. BHB is one such compound, and this product claims to leverage the power of BHB to achieve its keto-like effects. Where to Buy: Any health food store will carry fish oil in capsules or liquid form. New If you read this before starting/restarting Keto, start taking a low dose a few days before starting. Some people can have serious complications if they have existing cardiac issues. Magnesium Magnesium (10) is another key electrolyte that keto'ers struggle to get enough of (11). As a fatty acid supplement, MCT oil can also help you meet your daily fat requirements for staying in ketosis.