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Fatigue and dizziness are the most common ketogenic diet side-effects when you're on the diet and they can be avoided for the most part by making sure you stay ahead of mineral loss. Our recommendation for those bodybuilding during ketosis would be to eat high protein meals 3 hours before and 1-2 hours after your vigorous workout to optimize muscle growth. Weight loss products that guarantee weight loss are bound to have side effects.

Historically, the process of entering ketosis could only be achieved by eliminating virtually all carbs from your diet for a prolonged period. You can add MCT oil to your favorite shakes and smoothies, and your keto beverages such as coffee and herbal tea. It acts as a growth hormone and can help stimulate the production of other hormones that play a role in burning body fat and increasing lean muscle mass, such as the thyroid hormone (7).

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In comparison, magnesium citrate has a better absorption rate and is a preferable option (5). Like the kind of tired when you're so exhausted you have to use your left arm to lift your right arm. 12 Some research has suggested that our Palaeolithic ancestors may have had just 700mg of sodium/day but 11 000mg of potassium/day! Our Choice for Vitamin D Save Save Save Save Save Save Save ​See Details Our Choice for Vitamin ​K Save Save Save Save Save Save Save ​See Details Exogenous Ketones Exogenous Ketones are great for increasing energy, improving focus, helping with keto flu in some people and raising your ketone level​ (for mental benefits).

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Unfortunately, this can also arise when using certain products, but it’s not as lasting when you're on this type of diet. To make Golden Milk, all you need is full fat coconut milk, ginger, coconut oil, cinnamon, turmeric, and a zero calorie natural sweetener, such as stevia. The carb flu is when your body detoxes off of carbs. Medium-chain-triglycerides are fats that are easily absorbed by the body and provide a number of really powerful health benefits. These flu-like symptoms can last between 2-3 days up to 2-3 weeks for some people, just enough time for your body to adapt in the ketosis state.

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Where to Buy: Most health food stores carry creatine supplements in powdered form, and you can order creatine from online retailers such as Amazon. 7 Keto DHEA is a metabolite of DHEA (dehydroepiandrosterone), which is produced by your brain and adrenal glands (6). Some studies also suggest 7 Keto DHEA can help increase the activity of thermogenic liver enzymes, which means your liver cells are burning fatty acids more efficiently (8). Your doctor can run a blood test to determine if you’re deficient in vitamin D and help prescribe a proper dosage based on your needs. Sodium and potassium exist in tight correlation and your body generally does a very good job at maintaining the balance between them, but you still need to get enough of both. Ask anyone you know who’s on keto and they’ll tell you it’s AMAZING...but a little bit extreme (maybe crazy!). So now you’re in a catch-22: you don’t want to increase carb intake but you need more energy in the gym and antioxidants in your blood. Caffeine Sorry to break it to you: The world won't wait for your brain makes the switch from running on carbs to running on fat.