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Sleep Issues Some people say that they find it hard to sleep when on the lifestyle. If you do eat dairy, opt for small amounts of full-fat organic or grass-fed dairy. Lack of fiber in the ketogenic diet is likely to cause constipation, especially in the beginning of the diet scheme (8). The first few weeks of a keto diet are tough enough. Many dieters take them to increase their margin for error and jump into a ketotic state faster.

During the fat metabolism, your acetone levels rise and your body disposes of them via your breath or your urine (6). Everything we do is devoted to inspiring people to transform their lives by changing the way they eat and how they feel through the keto way of life.

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Most people don’t even get close to the FDA guidelines for fiber intake. Not to mention, some supplements can help dieters reduce adverse effects of the keto flu and even enhance athletic performance when training on a low-carb diet. Weight loss wasn't my objective, but I doubt I'm alone in thinking, "I'll take it!" Day 5: As fate would have it, 3 p.m. rolls around and we get a message that there are cookies in the conference room.

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You may be underestimating your potassium intake.As the popularity of the ketogenic diet continues to grow so does interest in how to optimize health while following this high-fat, low-carb eating plan. All of the extra fat (HEALTHY FATS) can lead to some unpleasant digestive issues (we aren’t going to name names).

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It was not specified whether this GL applied to supplemental potassium or total intake from all sources. Studies on ancestral diets suggest fiber intake of up to 100 grams per day. Sometimes, a pure fat source, such as MCT oil, is a superior way to get calories, either as a straight supplement or mixed into a shake or your coffee. Take this supplement to help propel you into ketosis and burn more fat. Those on blood-thinning medications should consult a doctor before taking omega-3 supplements, as they can increase your risk of bleeding by further thinning your blood (12). You can see why supplementing with collagen would be a great idea for just about anyone. My first thought is that the vanilla flavor is a nice complement to black coffee. Acute pancreatitis Another rare side effect of ketogenic diet is acute pancreatitis (43, 44). Living The Fat Life The easiest macro to calculate in the ketogenic diet is fat. The National Kidney Foundation estimates that one in nine adults in the US have chronic kidney disease and many don't even realize it (especially among the elderly). Fiber Just because you're on Team Fat doesn't mean you don't need your veggies. CLICK FOR BEST PRICE Use Coupon Code KSR10 for 10% off!    About the Author Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur.