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If you don’t spend much time outdoors, taking a vitamin D3 supplement each day will help you meet your daily vitamin D requirements. She also said keto dieters may have to up their carb intake if they have continued issues with hydration. “Keto is not a great long-term diet, as it is not a balanced diet,” Rahnama said. “A diet that is devoid of fruit and vegetables will result in long-term micronutrient deficiencies that can have other consequences.” The keto diet can be used for short-term fat loss so long as the patient is medically supervised. Therefore, an initial weakness or reduction in athletic performance can be noted in the beginning of a ketogenic diet, but adaptation time is all it is needed.

For instance: 2 slices of bacon has 93mg of potassium; 1 cup of romaine lettuce has 162mg! Because l-glutamine is so good at repairing damaged cells, you can use it as recovery after a tough workout. Where to Buy: Any health food store will carry fish oil in capsules or liquid form.

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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). Seriously... how is that even scientifically possible. As ketogenic diet is traditionally initiated with a period of fasting and fluid restriction, dehydration is a logical adverse effect (10).

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While some people may find these supplements helpful, more research is needed to establish their potential benefits and risks. Keto Bad Breath Another common side-effect of the keto diet is bad breath. After that, the LDL-cholesterol will decrease (38). When you’re on keto, you’re cutting way back on carbs which also means you may struggle to get enough antioxidants. Here are some other ways keto supplements can help: They reduce nutritional deficiencies such as a lack of vitamin and minerals during the transition into ketosis, which can help minimize keto flu symptoms.

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Any tips from current dieters on a workout plan would be great!! It has also been shown to promote weight loss and increase feelings of fullness, which can be helpful for those using the ketogenic diet as a weight loss tool (8). Compounding the quandary is that many people end up cutting out electrolytes such as sodium and potassium as their carb consumption goes down. It’s favored by athletes, bodybuilders, and keto dieters who are looking to increase endurance during high intensity activity and build lean muscle mass (14). Watch your diet very closely, as it’s easy to develop magnesium deficiency when on keto. Vitamin D is important for many bodily functions, including facilitating the absorption of calcium, a nutrient that could be lacking on a ketogenic diet, especially in those who are lactose intolerant (14). Sometimes, supplements like this never get studied. Also, MCT oil is quite calorically dense, meaning it’s not a great solution for those looking to burn fat and keep calories low. Diarrhea This side-effect of the ketogenic diet is not unusual and should resolve itself over a few days. Diarrhea can happen just because of the change in routine, or if an unwise decision is made to also limit fat consumption on a low-carb meal plan, which results in eating too much protein. Ask anyone you know who’s on keto and they’ll tell you it’s AMAZING...but a little bit extreme (maybe crazy!). Those of you who have tried this form of weight loss before are aware of how hard it can be to get your body to adapt to such a dramatic change in your daily intake of food, especially without the help of keto supplements.  Getting proper assistance from these keto supplements is why we will go deep in the science behind this fascinating diet and then review some of the best ketone supplements out there today.