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The keto diet doesn’t necessarily put you at a higher risk of developing a vitamin D deficiency, but since vitamin D deficiency is common in general, supplementing with this vitamin is a good idea (13). They are also a great way to stay in ketosis and prevent heart disease. Axe, I liked knowing that ketogenic diet results are always meant to be time-bound—eating this way is not a lifestyle and that makes sense. Simply click any of the images above to try Keto Go today! Now, all of a sudden, you're eating 200 grams of fat per day. Our bodies naturally produce creatine, but as we age our creatine production declines.

For example, when you switch over your energy source from carbs to fat,​ ​you now tell your body that it's time to use fat for fuel. Keto is high fat, moderate protein, low carb, which kind of turns your normal diet on its head (22). Sodium & Potassium (Electrolytes) Keto flu—we all get it.

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We recommend this only for serious ketoers, and you should have a talk with a medical professional first. Save Save Save Save Save Save Save Save ​See Details ​Bonus: The Best All-in-One Keto Electrolytes ​If you want to avoid the hassle of buying ​different separate ​electrolyte products or if you hate the inconvenience of carrying many ​electrolyte bottles every time you take them then you'd love this!

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New If you read this before starting/restarting Keto, start taking a low dose a few days before starting. Taking a fish oil supplement on the keto diet is an easy way to maintain a healthy omega–3 to omega–6 ratio. Medium-chain-triglycerides are fats that are easily absorbed by the body and provide a number of really powerful health benefits. Not all patients are appropriate candidates for the keto diet, especially those with chronic conditions such as high blood pressure, diabetes, or other conditions that may be the result of a previous diet, Rahnama noted. If you start to experience fatigue, cramps, or headaches, start taking a supplement: 200-400 mg per day ought to do (13). Reduced tolerance to alcohol As your liver is burning fat and producing ketones, it has less capacity to burn alcohol, hence your tolerance to alcohol is decreased.

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Other Less Common and Very Rare Issues on Low Carb Diet Insomnia Some people experience difficulty with sleeping when they start going low-carb in the first couple weeks. If you’re the kind of person that struggles to stick to a diet or eat a lot throughout the day, MCT oils are the perfect keto supplement (6). Because, without evidence, it’s hard to tell if they will work. Just be sure to substitute the honey for stevia if you use a sweetener. Although constipation is a common complication of the ketogenic diet, it is easily treatable. So if you are thinking about trying out a particular keto supplement, I would suggest two things: 1. 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). My initial thought would be just to set up a Daily Discussion thread - similar to what /r/bodybuilding and /r/weightroom have, a place for things that may not feel thread-worthy on their own or that fit the spirit but not the letter of the subreddit. Choose the Best Keto Supplements As you can see, keto supplements aren’t 100 percent necessary, but they can add a boost of energy, antioxidants, and anti-inflammatory health benefits if you do choose to add them to your routine. If you are serious about your health goals and have decided to take action by taking only the best exogenous supplements, then don't forget to tie it in with a good exercise or training routine and sticking to the plan.  From my personal experience, there are plenty of ketogenic supplements that certainly do work, but you do have to be careful of the "phonies." You can find highly recommended ketones products that are endorsed by celebrity life coaches such as Timothy Ferris and Joe Rogan; then you also have those infomercial products that are probably as effective as eating Tic Tacs, which is why it is really important to do your research before experimenting. Green tea also contains the antioxidant epigallocatechin gallate (EGCG), which helps prevent cellular damage (3). Low Blood Sugar (Hypoglycemia) Another common side effect is low blood sugar or hypoglycemia. Many have felt compelled to quit before actually entering ketosis—which is when the pure fat-burning and benefits begin! These foods don’t belong to the ketogenic diet food list, which means that you run the risk of a magnesium deficiency unless you make some dietary changes to incorporate more keto-friendly magnesium-rich foods in your diet. The carb count in fiber supplements runs the gamut, so be sure to read labels to make sure it's not going to put you over your daily carb count. Magnesium Magnesium (10) is another key electrolyte that keto'ers struggle to get enough of (11).