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20g carbs max (80kcals) 180g protein (720kcals) 200g fat on training days (1,800kcal) // 177g fat on rest days (1,600 kcals) I can honestly eat much less than this if I'm on keto (which is why I'm switching to keto) but I don't want to crash my metabolism too much. It’s the main agent that spurs on fat consumption, meaning it increases the amount of fat available to be turned into energy. Try adding salt to a glass of water and your meals, especially in the first few days of the diet. Chlorella Chlorella is a single-celled green algae that many people take for energy, which can help increase your energy levels if you become fatigued in the early stages of going keto. It’s made up of the stock that you use in chicken noodle soup, but minus the noodles and chicken.  The bone broth that our ancestors made included boiling and simmering almost every part of an animal, including its ligaments, tendons, skin and feet, bones and bone marrow.

If you want a supplement that helps you get that extra oomph in the gym to get bigger muscles and a sculpted physique (or just great weight loss results), creatine (17) is your best bet. MCT Oil MCTs, or medium chain triglycerides, are a type of fat molecule found in coconut oil, palm oil, cheese, butter, and yogurt. Here are some other possible signs of magnesium deficiency that might prompt you to look into your levels: Depression or feelings of sadness Feeling overly anxious or stressed Brain fog or the inability to concentrate Problems sleeping Migraines or headaches The worsening of PMS and hot flashes Having an irregular heartbeat ADHD Feeling tired or fatigued all the time Having digestive problems Muscle cramps or unexplained pain, numbness, and tingling For more details, check our Magnesium Benefits and Deficiency Symptoms Guide!

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Another suggestion is to divide the doses up throughout the day to minimize side effects. 81 grams per pounds of body weight) can actually produce enough glucose to kick you out of the desired state of ketosis.

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For potassium, try leafy greens, nuts, and avocados (9). Omega-3 Fatty Acids Omega-3 fatty acid supplements, such as fish or krill oil, are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which benefit health in many ways.

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Digestive Enzymes One of the main complaints of those new to the ketogenic diet is that the high fat content of this eating pattern is tough on their digestive system. If you experience digestive symptoms after eating fats, having a mug of dandelion root tea first thing in the morning can help you digest your meals better throughout the day. 5 oz Anytime Quick Keto Meal: "Fridge to Pan" This is an easy way to make a tasty, keto-friendly meal—and clear out the fridge. Sorry for the wall of text, but if you're taking a potassium supplement or thinking of taking one I think you'll find this interesting and beneficial. Heck, exercise can be challenging no matter what type of diet you follow. It’s very thin, and on one end there’s a small square of paper (this is the end you dip in the urine).