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Try subdividing it into smaller doses (500mg has been suggested) spread throughout the day taken after food and with a lot of water to reduce irritation. Final Advice to Building Your Body Properly We’re going to wind up this guide with a short list of things to be mindful of in order to optimize your results while on the ketogenic diet for bodybuilding. check check check check check Ketosis and bodybuilding can work wonderfully together as long as you are mindful of what you are putting into your system and when and as long as you adhere to the principles laid out both at the beginning and end of this guide. It’s also worth mentioning that calcium and magnesium are known as the “calming” electrolytes, which help reduce stress and anxiety (16). We’ll explain why you might be missing them as well as what you can do to supplement.

On the bottle, there’s a picture you compare the color of the paper with that can be a very good indication of your current ketone state.  Above is a color chart to help guide you when you are testing for ketosis levels so that you can track your performance. It comes in a small bottle that usually contains 50-100 strips depending on the type you choose. Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan.

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They are also a great way to stay in ketosis and prevent heart disease. Raised cholesterol levels Many studies have shown that keto diet improves cholesterol levels (35, 36, 37).

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Taking a digestive supplement that contains both protease and lipase enzymes (23) can help ease nausea and other symptoms that most people encounter when starting keto. First, the supplement should be taken after a meal, as having something else in the stomach can protect the lining from becoming upset. Medium chain trigylcerides—found in coconut oil—act as a readily available fuel source for the brain and muscles. If you consume more spinach than popeye then you may not need a supplement. 5 Best Exogenous Ketones Reviewed Things You Might Want to Know About: Over the years up until 2018, I have tried lots of different diets, pills, therapies, and fitness routines with the goal of keeping my body and mind working at its most optimal level.

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Some people also experience diarrhea, and that is usually the case when they reduce fat consumption together with carbohydrate restriction. If this is your case, you might want to try it in powder form​ instead of oil form. Axe admits that following a keto diet will be difficult for most people, since many Americans have diets high in sugar, salt, and carbs. This means that you need to increase your electrolyte intake in order to maintain your electrolyte balance and minimize the side effects of keto. Digestive Enzyme Blends Keto is great, but it’s not always great on the digestive tract. Some simple tricks to avoid or treat constipation include: Increased water and salt intake Eat more non-starchy and fiber-rich green vegetables.